A:
5 min AMRAP:
12 DB Snatches 22,5/15kg, alt
12 cal Row/AB

• rest 5 min

B:
5 min AMRAP:
9 Box Jump, Step Down
12 Wall Balls
15 Double Unders

• rest 5 min

Repeat for a total or two rounds

Turkish Get Up
12 mins

Hill Sprints

4-6 sets, every 3rd minute sprint around 20sec uphill or stairs.

RPE 5

5x40s row all out/ 1 min rest between rounds
immediately after last row run 2 x trail run

4 Rounds for time

40 russian KB-swings
20 KB SDLHP
40 air squats

2 Rounds
New Interval every 4th minute

Row 20/15 Cal.
+
A) Run around the box
B) Assault Bike 15/10 Cal.
C) SkiErg 15/10 Cal.
D) Sled Push 30m

Takakyykky, stoppi kulmassa ja pohjasta vauhti

6x2@70-80%

Hyvää huomenta liike

6x3@80-100% tempauksesta

Kuminauha hypyt

6x2

For time:
21-15-9reps of:
Handstand Pushups
Front Squats 50/35kg
Toes-to-bar

30min AMRAP

40 Squats
30 Sit Ups
20 Push Ups
10 Burpees

(But every 5min Run around the box, and we start with Run)

Result = total reps

All out sprints

4 intervals, rest 4 min between rounds
15 burpees
20 kb swing 24/16 kg
15 burpees

Go hard. This is all out effort.