4 x 5min aikaikkuna, tasainen tahti

30s sivulankku
18/15 soutu/pyörä
12 kahvakuulaheilautus
6 yleisliike boksihyppy yli
30s sivulankku

3 Rounds For Time:
10 Front Squats 70/50kg
20/15 Calorie Row

12 min EMOM
3 deadlift 150kg/115kg
6 sitting leg raises

Running intervals

Amrap 12min
You go I go
200m run (2x postilaatikolle)

Shoulder to overhead complex:
2 Push Jerk + 2 Split Jerks
Use the rack

3 rounds:
16 kb side bend(8+8)
16 russian twist
16 superman
rest 1min between rounds

AMRAP 10 min
5 Push up´s
10 Sit up´s
15 Air Squat´s

EMOM 16:00
Minute 1: 10 Romanian Deadlifts (heavy , good form)
Minute 2: 10 Goblet Squats (heavy)
Minute 3: 10 Air Squat Jumps
Minute 4: 30m/side Crossbody Carry

”Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

30 minutes Of Cardio and Biceps