1a) Back Squat 4x3x80%
1b) stand ups + knees to chest jumps 4x3

Etukyykky 1RM

p1 on movement, p2 on conditioning machine. You go, I go. Can switch to any machine that's open. Switch after every movement.

10 Burpee MCs (5/ Mountain Climbers at plank position @ bottom of burpee)
20 Box Ups
30 Hanging Knee Tucks
40 Scissor Lunges
50 Double Under (120 singles)
60 Lateral Hurdle Hops

AMRAP

Score is duos total rounds.

(20)

10min AMRAP
row 250m
10 C2Bs
10 v-ups

3 sets of: 7x200m, :20 rest
Rest 1:00 between sets

Buy in: 5 Rope Climb

then
40 Wallball
30 Box Over Jump
20 C2B
10 Deadlift 140/100kg
20 C2B
30 Box Over Jump
40 Wallball

Scaling: Rope Climbs→ decrease the reps or height, C2B→ normal Pull-Up, Deadlift→ decrease the weight.

1) 5-10 HSPU
2) 10m KB Front Rack Walking Lunge

Scale if needed. HSPU can be deficit and/or strict. Use 2 KBs for FRWL.

For maximal effort

• 5 x 100m shuttle sprint (4x25m)

Start every 2 min.

Perform 1 Power Clean and two split Jerks in one complex. No bad reps!

5RFT
20 wallball 9/6kg
10 TTB