Start up(14)
stretch 4 mins

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

3rds(8)
4 push-ups
6 ft squats w/bar
8 sec v-sit

ft squat(15)
work up to 1rm

Metcon/*Rx(15)
40 ft squat 95/65-*135/85
60 hrpu
240 plate jumps/*du's

Finisher
2 min quad smash
2 min sh distraction
60 dbl crunch w/leg ext

1) Reverse Hyper: 4 x 15 Rest 90s.
or
Front Rack Reverse Lunges: 4 x 6 each. Rest 90s.

2) Side Plank: 3 x 10-20s each. Rest 30s.

3-4 rounds, rest as needed. Scale if needed.

1) 5+5 KB front rack weighted box step-up
2) 10 Double Arm DB/KB Row
3) 5+5 Seated DB/KB Press

4 rounds E7MOM

Row 60/45 cal
20 KB STOH (2xKB), AHAFA

Start a new round every 7th minute. This is not all out effort. Steady pace.

5 rounds, rest 3min between rounds:

10 TTB
20 KBS (moderate weight)
30 Air Squat
40 DU

Steady peace, try to do all the sets unbroken. Rest 3min between rounds, scale if needed.

Tempaus tekniikkaa klo 19.

AMRAP40
100 kb swing
100 push up
160 m Walking lunges
20 Rope climb
50 Burpee jump to target

Scale: 1 rope climb = 2 rope lowers

Lauantain Open Gym

7x
2x1min ON/1min OFF of

Assault Bike
Light Weight Sled Push
SkiErg
Jump over high obstacle with MedBall
Row
Burpee over sticks
Wall Balls

Accumulate:
2:00 of Glute Marching
100 Double Leg Banded Leg Curls
100 meters each of Single Arm Farmers Carry (AHAP)