4 sets of:
Push press x 2-4 reps
Rest 60s
Plank from rings x 60-90s
Rest 60s

Press 5 x 2 (HEAVY, no misses)

4 rounds for max reps of:
60s of Rowing for cal.
Rest 15s
60s of Push-ups
Rest 15s
60s of strict supinated grip Pull-ups
Rest 15s

200m run
5 hspu
10 wall ball

Burpee variation always comes first,

Drop Squat burpee with hollow body log roll at the bottom (x 1 per direction)
x10

then in any order,

• Curve x 0.06
• Scissor jump skier x 5 strokes per leg (regress to reverse lunge, regress to regular ski)
• rower just arms x10 strokes
• ABmat situp x10
• Ab wheel with 10s pause x1

14-16 minute AMRAP

Remainder of class

3 power clean + 3 front squat @ 50-60%

40 voima (paha) pyörä,

4 min aika raja

8 Burpee
8 T2B

toes to bar & thrusters @ 42,5/30kg

Tabata
Tabata Row for calories
Rest 60s
Tabata Wall ball shots
Rest 60s
Tabata burpees
Rest 60s
Tabata hollow hold or rocks

8 sets of 20s of work and 10s of rest