In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:
10 Goblet Carry Alternating Reverse Lunges
10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

3 stations, max 4 people per station

Plate Jumps (stack two bumper plates, practice bounding off the floor)
Hanging Knee Tuck/Leg Raise (keep legs as straight as possible)
Skater Jumps

30:10
45:15
60:20

12min circuit
15min

Make a list of the movements you could and couldn't do and any specific comments regarding these.

Souda 6 km.

Ensimmäiset 2 km vastus 1-3
Toiset 2 km vastus 4-6
Viimeiset 2 km vastus 7-9

Vetotahti 22 r/min

Valitse kevyellä viikolla 2 PK treeniä.

3 rounds (not for time):

10-15 GHD-sit ups
15-20 Ab twist (with plate)

Every 4 min:
30 Wallball Shot 20LBS/14LBS
20 Box Over Jump 60CM/50CM
10 Hang Power Clean 60kg-70kg.../40kg-45kg...
5 Muscle Up (Rings)

For as long as possible

For Time:
1600 m run
10 x HSPU
20 x burpees
30 x sit-ups
40 x air squats
50 x box jumps (60/50cm)
60 x double unders

Back squat 5×5 @ 60%

The last few weeks, as the weight has gotten heavier, weve slowed down. Time to prepare your CNS for a PR next week by going fast again. Take the weight back down to 60% and work on being FAST out of the bottom of the squat.

Push press both Dumbbells overhead into starting position
Start pressing with weaker arm, other arm remains extended overhead. Focus on maintaining a packed shoulder and keeping elbow fully extended on stabilizing arm.
4 x 10 /

superset with

push up plank 4 x 10 /

superset with

high knees in spot 4 x 30s

3.5 min sets
20 minutes

For Time:
12-9-6-3reps:
Front Squat 80/50kg (From Floor)
Handstand Pushups