A) Seated Box Jump
5 x 2 every 60s.
- Improve speed and power from last week if possible!

B)
Goblet Cossack Squat
3 x 6 each. Rest 90s.

A) Seated Box Jump
5 x 2 every 60s.
- Final week

B)
1 1/4 DB Split Squats
3 x 10-12 each. Rest 60s

For Time [20 Minute Cap]:
150 Wall Balls 9/6kg

Every 2 Minutes:

18/14 Calorie Row

*Score = Time it takes to complete the workout
[Kilos = 9/6]

20:00 Quality Focus
20/20m Double Lateral Front Rack Carry @ your choice
10 Cal Bike/Row/Ski
10 each DB Renegade Rows @50/35lbs
5 each KB Windmills

5x6 @60-70% or V2 (2 toistoa varaa)
- 3 s down, 2 s pause, fast up
- 1:30-2:00 rest bw
- same weight in every set

Accessory work
Every 1,5 min for 9 times (3 times each)
min 1 - farmers walking x 45 seconds
min 2 - front carry x 45 seconds
min 3 - Hollow body hold x 45 seconds

30min time

2 Teams (10 each)

Equipments: 2x Row, 1xSkiErg, 1x BikeErg, 1x Echo Bike

18-20 Cal / 12-15 Cal. on a machine when its your turn, then - back in the line and wait for the next.

Sled Push
4 x 90 Meters. Rest 90s
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Close Grip Floor Press in Bridge
8-6-4-8-6-4. Rest 2:00
- Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

EMOM 8min:
1 Power snatch + 1 OHS
@ 70-90 % (increasing weight, last 2 tough).