"Encore"
3 Rounds:
40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Sandbag over Shoulder

Sandbag Pounds - 150/100
Sandbag Kilos - 70/45

5 Rounds for time:

10 Strict pull-ups
20 DB Thrusters
20 Burpees over DB’s

Timecap: 20 minutes.

10 RFT
10 Ring rows
10 Wall ball 9/6kg
10 Russian twists
10 Seated DB-snatches 22,5/15kg
10 Box jumps
10 Seated shoulder press 20/15kg
10 Burpees

AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats 35/25kg

Rest 3 Minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats 40/30kg

Rest 3 Minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats 50/35kg

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats 60/40kg

CONDITIONING

Hill Sprints 15sec ON

Every 2:30 x7

RPE 4 to 5

Your work time should be around 15sec. Start a new round every 2:30, your recovery is walking down slowly and breathing.

Or

Run 7x400m, 2min rest

Overall RPE 4

5-3-3-2-2-1
AHAFA

Rest 3-4min btw sets

CONDITIONING

3-5 rounds, rest as needed

1) 30-40sec D-Ball/Sandbag Carry
2) 20/15cal Ski Erg or other machine
3) 30-50 DU

RPE 3

This is with nice repeatable pace. You should be able to hold on a conversation.

Keskity tekniikkaan!

For Time

30/22 Calorie Row

... Directly into:

100-80-60-40-20 - Double-Unders
50-40-30-20-10 - AbMat Sit-Ups

... Directly into:
30/22 Calorie Row

Front Squat
4x6r @ 75%
2-3min recovery