5 x 8 70%

3 kierrosta

6+6 Käsipainotempaus raskas paino
10 yleisliike
400m juoksu kovaa
1 min lepo

14 minute AMRAP (As Many Rounds As Possible) of:

10 Thrusters (Kettlebells, Dumbells or Barbells, or Wall Balls)
20 Situps
300m Run

3x5/5 Front Rack KB Box Step-ups

6 rounds:
45 sec squat jumps
15 sec rest

Front Squat 3RM for the day

15 Push-ups
10 Wide grip Push-ups
15 Close grip Push-ups
Total= 1 set

4 sets of the Complex

6 rounds:
45 sec KB swings
15 sec rest

Front Squat (w/ bottom hold)

5 x 5 = 5 sets of 5 reps
2 sec hold