Warm Up
2 rounds
2 min cardio machine
20 hip bridges / 10+10 single leg hip bridges
20 alt leg v-ups / tuck ups
10 tempo goblet squat

Strenght
Build to heavy 3 rep set on Back Squat (pause on each rep)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Metcon
4-5 sets of:
3-4 devils press with 2 dumbbells
6-8 double db front squat
8-10 toes to bars or strict knee raises (with small kip)
alt time full round with partner

Warm Up
2 rounds
2 min cardio machine
20 band pull aparts / ring rows
:40 plank hold / :20 side plank hold R/L
10+10 single arm plate press (tarjoilija ote)

Strenght
Build to heavy 3 rep set on Strict Press (pause on front rack)
3x6reps@35-55% and 4x3reps @65-85% of 1rm. On last set 0-1 RIR.
rest 1-2 min bwn 8's) and 2-3 min bwn sets (bwn 5's)

Banded Strict Pull ups / Strict Pull ups
2x8 reps @climbing to
2x12 reps (hard set)
rest 1-2 min bwn sets

Metcon
2x4 min emom / 2 min rest bwn
odd : 15/12 cal rowing or 12/9 cal air bike (sprint to fast+ pace)
even : burpee box jump/step overs x 6-10 reps
pareittain, toinen tekee cardiota ja toinen bbjo.

WU: AMRAP10:
45s erg
5 downdog to pushup
10 seated banded pull (tankoon kiinni ylös)
10 kip swing / kipping knee raise
20-30 su

21-15-9 reps, for time of:
Bar Facing Burpee
Front Squat, 60/43 kg

Timecap: 12 mins
Choose a weight you can do 10 reps unbroken when fresh!

Extra:
Barbell abs roll out 4x8reps , rest 60s

AMRAP 12:
8 wide stance thoracic rotations
8 kang squat @ bodyweight
20s calf raise + 20s päkiähyppy
30s burpee broad jump
200m run

5 rounds of
500m row
30 box jumps (60/50 cm)
30 wall balls (20/14lbs)

In teams of two 30 seconds on/off for 30 minutes.
Wallballs (9/6kg)
Box over jumps
Burpees
Sit ups
Med ball bear hug lunge walk (50/40/30 lb)
KB swings 24/16 kg
Double unders

Change station when both have completed their part.

In 5 minutes row 1 000/850 m

Rest 2 Minutes

5 Minute AMRAP:
20 KB swings
30 Double unders
20 Sit ups

Rest 2 Minutes

In 5 minutes row 1 000/850 m

Rest 2 Minutes

5 Minute AMRAP:
10 Med ball box step ups
10 Wall balls
30 second hollow hang hold on rings

Rest 2 Minutes

In 5 minutes row 1 000/850 m

Rest 2 Minutes

5 Minutes AMRAP:
20 KB swing snatches (10+10)
40 second plank hold
2 rope climbs

Mixed intervals at consistent pace:

8 min amrap:
19 cal row
9 wall balls

rest 4 minutes

8 min amrap:
25 sit ups
50 double unders
15 med ball cleans (9/6 kg)

rest 4 minutes

8 min amrap:
Run or ski for meters