1) 8/10 cal Row
Max Squat Jumps
2) 10 x DB Snatch
Max Burpee Box Overs
3) 8/10 cal Bike
Max T2B
4) Max Clean & Jerk 60/40
5) rest

WarmUp
2rounds
200m ergo
8 scapula pulls
8 swings (light)
8 kb deadlift

EMOM 15min

1. 5-10 Burpee
2. 15-25 AirSquats
3. Rest

2min Rest

EMOM 15min

1. 3-6 Pull up (strict) / 6-12 Ring Rows
2. 8-12 Kettlebell Snatch alt
3. Rest

10 kierrosta

60 Tuplanaruhyppy
30 Kahvakuulaheilautus
10 Yleisliike

In 20 min find your:

1 RM Bench Press

"My Fitness Pals"
On the Minute x 20 (5 Rounds):
Minute 1 - 50 Double-Unders
Minute 2 - 25 AbMat Sit-Ups
Minute 3 - Max Calorie Assault Bike
Minute 4 - Rest

2x6 Hang Muscle Snatch

Dynamic Mobility 5min

10m CrabWalk Forward
10m CrabWalk Backward
10m InchWorm
10m BearWalk

Technique 10min

Wall Climb

EMOM 35

1. 8-12 Box Step Overs
2. 10-15 Goblet Squats
3. 10-20 Box/ Bench Dips
4. 1-2 Wall Climb
5. Rest

For Time
10-9-8-7-6-5-4-3-2-1
HSPU
Front Squat 60/40kg
Bar facing Burpee

"Tri Sprint Intervals V2"
2 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds.

STRENGTH

3-4 rounds, rest as needed between

1) 10+10 DB/KB/Landmine Meadows Row video
2) 8+8 DB Lunge Press video or Landmine Lunge Press

RPE 4 to 4+