Warm up
2 rounds
10 burpees
15 tempo air squats (2x2x)
10 tempo hr push ups (2x2x)
10+10 single leg hip bridge (pause 2sec)
10 pike push ups (2x2x)

Then 2 rounds for static holds 20-30 sec each position
squat hold, top/low point of push up, split/lunge hold (R/L) and
superman hold

Workout
Tempo (2-3 sec down/up on ALL BackPack Movements)
rest 1-2 min between sets, 2-3 min bwn movements.

BackPack Squats 5x10-15 reps
BackPack Push ups 5x6-12 reps (you can be on your knees)
BackPack Bulgarian Split Squats 3x10-12 reps/side
Handstand Push ups or Pike Push ups 3x10-12 reps

Metcon
EMOM 15 (3 rounds)
min 1 - 8 kb swings + 3-4 burpees
min 2 - 10 kb swings + 4-6 burpees
min 3 - 12 kb swings + 5-8 burpees
min 4 - 14 kb swings + 6-10 burpees
min 5 - rest

Cool down / Mobility
2 rounds
30-50 single unders / jumping jacks
5+5 squat streching movements
5 cobra to downward dog (strech 2-3 sec each position,every rep)
5+5 around the world with your hands, legs wide open
30s deep squat hold
rest 30 sec bwn round

Warm up: 2-3rounds
10-20 reverse lunge
5+5 cossack squat
8-10 DB/KB snatch
8-10 DB/KB thruster
*
20emom
1) up& down
2) 30-50s plank
3) cossack squat
4) 30-50s wall sit
5)rest
*
For time:
21-15-9
DB/KB snatch
DB/KB thruster

MIXED FITNESS
1 Minute per station for max reps on each: Minute 1: Double unders or jumping jacks
Minute 2: 3 squats + 6 lunges (AMRAP 3+6 for the minute)

Minute 3: Russian Twists with a light object
Minute 4: Burpees
Minute 5: Rest

x 5 rounds

2 rounds

1 min single leg standing hold (l)
1 min single leg standing hold (r)
1 min max reps banded squats
1 min max reps banded reverse lunge (l)
1 min max reps banded reverse lunge (r)

(videolla selitän järjestyksen erilailla... että kyykyt tulisi vikana mutta tehdään ne ennen lungeja)

Warm up: 2-4 rounds
10 air squat+ cross kicks
10 split jump
20 russian twist
*
3-5rounds
12+12 bulgarian split squat + 6-8 goblet squat (tempo 40X0)
rest 1-2 min
*
For time:
200 goblet squat,
at every minute you start: 3 burbee
*
Fitness For time:
150 goblet squat,
at every minute you start: 3 burbee

WARM-UP

2-3 rounds:
20 Jumping Jacks
9 KB/DB Deadlift
7 KBS / DB Swing
5 Goblet Squat
3+3 KB/DB Jerk

Thoracic Flow 

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CONDITIONING

400m Run
30 KBS or DB Swing
400m Run
30 C&J
400m Run
30 Goblet Squat
400m Run
30 STOH
400m Run
30 Single Arm Devils Press

RPE 4, very heavy breathing

Split the reps 50-50 with both arms. If you have a light load, just go faster. Otherwise tailor the rep scheme to fit your gear and fitness level.

COOL DOWN
5-10min jog/run nose breathing only

---

Optional Accessory 
STRENGTH
 
For time (with good quality)
With a band

40 Push Down
40 Biceps Curl
30 Push Down
30 Biceps Curl
20 Push Down
20 Biceps Curl
10 Push Down
10 Biceps Curl

RPE 3 to 5, feel the pump!

CONDITIONING

2 rounds for time:

400m Run
20 Power Snatch 
400m Run
20 C&J
400m Run
20 Thruster

Overall RPE 3 to 4

Target: keep a steady and repeatable pace. Barbell work in sets of 5 or more.

Loadings:
Rxd: 40/30kg
Masters: 40/30kg
Tailored: 30/25kg

EMOM 20
1) 10-15 Burpees
2) 20-30 Air Squats
3) 15-25 Pushups
4) 40-60 Jumping Jacks
5) Rest

100 single legged supported deadlifts, use any weight you have
100 single leg hip thrusts (banded)
100 monster walk steps (banded)

(50 of each / leg, any sets and order you like, as long as you complete required reps)

TC 10 min

For time
50m Walking Lunges
50 Glute Bridges
50 Knee hugs
50 Dips (off a chair/bench..)
50m Walking Lunges
50 Dips
50 Knee hugs
50 Glute Bridges
50m Walking Lunges