4 RNDS:
90sec work / 30sec rest btw exercises
Row
Assault bike
Ski erg
Run
Burpees
WB
Box jumps
2 minutes rest after box jump, before next round.

Good goal with machines 25-30cal/22-25cal. Run 200m.
Other movements 15-20 reps.

Midline
EMOM6
L-Sit hold in a parallettes 30-45 s.

Aikaa vastaan

25 cal soutu
50 etunojapunnerrusta
100 vatsaa
150 ilmakyykkyä

3 Rounds for quality

40m Sled Push
15 GHD Situps
500m Row
1 Rope Climb

10:00 | As Many Reps As Possible (AMRAP)
Partner A: 5 Cal Row
Partner B: 5 Wall Balls
Partner A: 5 Push-ups
*Partners will switch once both have completed all the reps; Reps INCREASE 5 per round (I.E. Round 2=10 Cals & 10 Wall Balls & 10 Push-ups )

-3:00 Rest-

10:00 | AMRAP
Partner A: 5 Burpees
Partner B: 5 Squats
Partner A: 5 Sit-ups
*Partners will switch once both have completed all the reps; Reps INCREASE 5 per round (I.E. Round 2=10 Burpees & 10 Squats & 10 Sit-ups )

-3:00 Rest-

10:00 | AMRAP
Partner A: 5 KB Swings 55/35
Partner B: 5 Shoulder to OH 75/55
Partner A: 200 m run
*Partners will switch once both have completed all the reps; Reps INCREASE 5 per round (I.E. Round 2= 10 Swings & 10 S2O & 200 m run )

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

Metcon(13)
5rds
5 deadlift 145/95
15 box jumps/step ups 24/20

Metcon-comp(13)
5rds
5 deadlift 225/155
10 box jump overs(clear) 24/20

4x1 deadlift-work up(8)

afterburner
2x500m row
rest equals time worked

Finisher
2 min hamstring stretch
30 t raise
100 flutters

Warm-up:
Foam Roll lower back & lats
Shoulder mobility
Front Squat empty bar
Clean Pull

3 sets:
8x DIP-DRIVE
8x OVERHEAD SQUAT
8x SNATCH BALANCE
8x PUSH JERK
8x POWER CLEAN

5 sets:
5x CLEAN & JERK

Start up(14)
stretch/roll 6 mins-hotspots

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc snatch
5 handstands or kick up att

Metcon(13)
22-16-10
alt db snatch 45/30
goblet squat 45/30

Metcon-comp(13)
22-16-10
power snatch 95/65
oh squat 95/65

afterburner
500m row x2

3x2 jerk(6)
3x2 snatch(6)

Finisher
2 min hip opener
100 crunches

5 sets:
8x Back Squats
Butt below knee, increase weights progressively

Finisher 4 sets:
10x Bulgarian Split Squat / side

Pick a weight and:
Max rep STRICT PRESS
6x PUSH PRESS
6x PUSH JERK