2 Rounds of:
Banded Hip Flexor Pulls x 25 each
Single Leg Banded Leg Curls x 50 each
Rest as needed.

4 rounds
400m run
20 T2Bs
10 pistol squats

8x2min ON/2min OFF

A) Run + ME Assault Bike

B) Run x2 + ME Box Jump Overs

C) Run + ME SkiErg

D) Run x2 + ME Burpees

E) Run + ME Row

F) Run x2 + ME Wall Balls

G) Run + ME Sled Push

H) Run x2 + ME V-Ups

3 Rounds:
AMRAP 3: Calorie Bike
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00

Emom 12
1: Chin over bar hold 20-30s.
2: Ring pushup hold 20-30s.
3: Turkish sit up 5+5

Teams of 3:

100/75 Calorie Row
100 Box Jump
100 DB Snatches (22.5/15kg)
100 Thrusters (42.5/30kg)
100 Chest to Bar Pull-ups
100 Thrusters (42,5/30kg)
100 DB Snatches (22.5/15kg)
100 Box Jump
100/75 Calorie Row

(Time cap: 40min.)

1k row
24 box over burpees 60cm/50cm
24 push ups
24 kb swings 32kg/24kg
24 push presses 50kg/35kg

Maanantai

15 min for quality
12 pistol squat, alternate
3 ring muscle ups
5 strict HSPU

2 min rest between sets

15 min for quality
12 front rack lunges w/kb's or db's
10 ring dip
20 hollow rock

2-3 rounds, rest as needed:

1) 3-5 Strict TTB
2) 10+10 Ring Circles
3) 10 Banded Pull-Apart

Negative chin-ups
aka
Negative supinated pull-ups

6 x 8

Focus on controlled descent, 2s