1500m run
20 burpees
50 sit ups
50 wall balls 9/6kg

With a 30:00 Running Clock:
2k Row/2k Skierg/80-100Cal AB
Then with the remaining time max rounds of:
90 Meter Farmer Carry
60 Meter Double KB Front Rack Carry
30 Meter Sledpush
Rest as needed between rounds.

*Score = total rounds completed – 2k row is NOT scored.

1) hip thrust 3x8x70%, 8+ 70%
2) banded lateral walk 3x20m

" BlackJack"
21 mins AMRAP
21 KB USA swing @24/16kg
21 Sit up
21 HR Push up
GOAL: 3+rounds

Kyykky 4x6x77%

Maastaveto, tempausote 3x8 (noin 50% maastavedon maksimista)

”Syväkyykky/pn-kyykky” 3x12 (noin 30-40% kyykyn maksimista)
-pohjassa 1s stoppi

SitUps 5x12 (lisäpaino niskaan)

Run 400m
15 x Pull Up
21 x WB

3 RFT, "I go, you go"
15/12cal Airbike
15 GTOH w. 2 DBs
15 Burpees

E3MOM for 18min (6 rounds total)
5 Strict chin-ups
3 Heavy TGUs

5 RFT:
10 Squat Snatch 35/25
30 second Chin Over Bar Hold
10 Squat Snatch
60 second Plank Hold
(Time Cap 20min)

AMRAP 14:00
25 Push Press @42.5/30kg
50 Barbell Rows
75 Hollow Rocks
100 Push-ups

Rx+: 52.5/35kg