5x3 Front Squat @82%
- Rest 2-3min btw sets

30 min PK
600m run
600m row
40s plank
40s+40s side plank
30s+30s bottom of pistol squat
100 rope jumps
30 lunges

1A) Hand stand 4x36s
1B) shrimp squat 4x12 alternating

”I Go 30 reps - You Go 30 reps”

30min

Mix anyhow
Calories
Biceps Curls
DB Snatches
KB Swings
Goblet Squats
Burpees
Wall Balls

A) Power Clean
5 x 2 @ approx 75% of 1RM; go every 1:00 to 1:30
- Drop and reset each rep.

B) Back Squat
4 x 6. Rest 2:00
- build to a heavy 6 for the day. No need to max out.

”Heidi”
23 min
23 Kyykky
23 Etunojapunnerrus
23 Kahvakuulaheilautus 24/16kg
23 Askelkyykkyhyppy
23 Istumaannousu
23 Boksi hyppy

24 DU
18 WB

For time
50 toes to bar
Every time you break perform 5 burpees to target

7x3

V2