Ring dips Tabata
2min rest
Slam ball Tabata
2min rest
Toes to bar Tabata

3 rounds for quality
2 ropeclimbs
5 strcit toes to bar
6 ringdips
6 high boxjumps
10m HS walk

Maastaveto kahvakuulalla
Push press

200m walking lunge
500m row
200m walking lunge

8 min AMRAP
6 frontsquats- 60% 1rep max (barbell starts on the ground)
40 m sprint

10 min Amrap
10 m sprint
5 doubleunders
each round ad 10m to sprint and 5 reps to doubleunders.

For time:

• 50 air squat
• 40 DU
• 30 push-up
• 20 pull-up
• 10 burpees (hand touches the pull-up bar)
• 20 pull-up
• 30 push-up
• 40 DU
• 50 air squat

EMOM 30 min

200 m row
6 box-over-burpees
10 ring rows

Snatch Pulls 3x3@80-90% of 1RM Snatch

Rest as needed between sets. Use straps if needed.

4-5 rounds, rest as needed:

1) 5+5 Reverse Lunge
2) 5-15 Strict C2B
3) 10 Double KB Sit-Up
4) 5-15 Strict Ring Dip

RPE 4