3 min Naruhyppely
3 min Soutu/pyörä/hiihto
3 min Boxin yli hyppy/askellus

4 rounds for quality
Floor press 2xDB/KB 12 reps
rest 30 sec
barbell bent over row sup grip 12 reps
rest 30 sec
single leg hip thrust 12/side
rest 30 sec
rower rollout 12 reps
rest 30 sec
Plate/DB bent over raise 12 reps
rest 30 sec
plate flips hockey style 12 reps

Rest 1 min between the rounds

In teams of 3. Complete as many rounds as possible in 40 minutes.
240 cal row
105 wall balls
54 T2B

Share the work. One works, two rests.

1, 2, 3.....8, 9, 10 reps for time of:
T2B
Row cal
Thruster 43/30kg

Te veto + korkea te veto

6 x (2+2)@70-90%

Raaka Te puolesta reidestä + Tempaus taskuilta

7 x (1+1)@70-

VAPU niskasta Te otteella 4x2@90-100% (te)

Snatch drob

5x2@helpot

10 min AMRAP
200m run
15 cal airbike

Warm up(0:00-10:00)
:30 sec slow row
:30 sec walking spiderman

:30 sec mod row
:30 sec walking samson

:30 sec fast row
:30 sec inchworm

Barbell warm up
5 good mornings
5 back squat
5 strict press
5 straight leg deadlift
5 front squat

Mobility(10:00-15:00)
1:00 min couch stretch per
1:00 min pigeon pose

Pointers(15:00-20:00)
Back squat-range of motion, chest high
Double unders-wrist in front, controlled bound
Prep: 10 small hop singles, big hop singles, double taps, double or single unders

Strength(20)
Week 1 back squat cycle
3x5

Metcon(8)
"Leg Stand"

8 Rounds:

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Opt(12)
5x5 back+hip ext
1600m walk/run
5x100m hill sprint

Finisher
30 w raise
60 alt sit up
1:00 min quad stretch per

6x E2MOM:
3 Power cleans + 30% of max HSPU

Single Repetitions on Cleans @75-85%.

For time:
1000m Skillmill Run
2 rounds of "Chief"
800m Skillmill Run
1 round of DB "DT"
600m Skillmill Run
2 rounds of "Chief"
400m Skillmill Run
1 round of DB "DT"
200m Skillmill Run
100 DU
50 Abmat sit-ups
2 rounds of "Chief"
1 round of DB "DT"

Round of "Chief":
3 Power cleans 60/42kg
6 Push-ups
9 Air squats

Round of DB "DT":
12 Deadlifts 2x30/20kg
9 Hang power cleans
6 Push jerks

1 k row
30 burpees
1k air bike