Death by Burpee
One rep on the first minute, two reps on the second minute, three reps on the third minute and so on... Until you are not able to perform needed number of repetitions.

"Buy in"
Row 1000m

Then
5 x Squat Clean & Jerk (85/55kg)
15 x C2B
4 x Squat Clean & Jerk
12 x C2B
3 x Squat Clean & Jerk
9 x C2B
2 x Squat Clean & Jerk
6 x C2B
1 x Squat Clean & Jerk
3 x C2B

Cash out
35 x Burpees

Build to Heavy 10-Rep

Optional Accessory work

3x10 Stiff legged deadlifts (heavy)
3x10 Bouble KB front squats (heavy)

15 min EMOM
row max calories,
damper setting 10

Tabata - 8 x 20s work/10s rest alternating between 1a/1b.
1a) Alternating DB Curls
1b) RKC Plank

CONDITIONING

Mary or Cindy

RPE 5 (maximum effort)

Mary: 20min AMRAP:

5 HSPU
10 Pistol Squat (alternate legs)
15 Pull-Up

Cindy: 20min AMRAP:

5 Pull-Up
10 Push-Up
15 Air Squat

Target: very heavy intensity, but be smart with your pacing. Split the reps early (especially with Mary) to be able to work full 20min. Tailor the rep scheme and/or movements to get RPE 5

Tailoring options:

Mary:
Lower rep scheme→ 3-6-9
HSPU→ use ab-mat under head
Pistol Squat→ check variations from gym library

Cindy:
Lower rep scheme→ 3-8-12

30min Cal. Hunt by Teams of three

*switch machine every 10th minute

30 Kahvakuulaheilautus 24/16g
30 Korkeasumoveto 24/16kg
600m Juoksu

AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans 50/35