Every 3min for 3 rounds
12 box jump 24/20"
9 deadlift 50/35
6 bar over burpee

4 rounds:

5 strict press
3-8 strict pull up

25 MIN PK
100 ROPE JUMPS
30S HANG
30+30S SIDE PLANK
300M JOG
10 BOX STEP OVERS 60CM/50CM
30 S PLANK
30 S ABH

HSPU

Double DB Hang C&J
Push Up

Complete 4 rds (EMOM 24)

Min 1: 2 TGU left
Min 2: 2 TGU right
Min 3: 8-12 toes to rings
Min 4: 5-6 pistol squats/side
Min 5: 20-30 sec HS hold // 3-5m HS walk
Min 6: rest

EMOM 24

1. 8-15 Hollow Rocks/ 20-30sek Hollow Hold
2. 10-15 Push Press (2x Db/ Kb)
3. 8-12 Goblet Squats
4. Rest

10-15min
Mobility

Partner AMRAP’s (you go I go)

18 min
-12 DL 120/85kg
-16 HSPU
-4 Rope climb
-200m RUN (both Run)

REST 2 min

18 min
-8 MU/ 12 C2B/ 14 pull up
-20 m HS walk/ 40 Shoulder taps
-30 T2B
-20 box jump over (60/75cm)

Dynamic effort shoulder press
9x3r @ 50% + bands
60s. Recovery

Juoksu n. 45 minuuttia.

• Juokse 30 min kevyesti

Lopuksi 4x60m spurtteja, kävelypalautus.