Intervals, repeat 3 times:

2 rounds of:
21 KB-swings 24/16 kg
15 Burpees
9 Toes-to-bars -> (Scale to 12 Groiners)

• rest 4 min

2 Rounds
New Interval every 3rd minute

A) 15/10 Cal. Assault Bike + 12 Wall Balls
B) Run + 8 Burpees
C) 20/15 Cal. Row + 20 Squats
D) 30m Sled Push + 15 Box Jump Overs
E) 15/10 Cal. SkiErg + 10 DB Snatches

In 16 minutes
Buy in : 800 m run (1 track lap)
Then with remaining time
AMRAP
20 DU (60 singles)
10 Wall Balls*

*with every round completed, add 5 Wall ball reps to next round

2 minute Rest then

400 m Run for time

1) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 90s-2:00

2) ”Bicep 21s”: 3 x 7-7-7. Rest 60s.

15 min AMRAP
6 x kn pistol24kg/16kg
4 x bar MU
200m row
10 burpees

AMRAP 9 min

12 Kettlebell High Pulls
9 Goblet Squats
6 Air Squats

Five sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011 (kevyt)
Rest 1 min

100-Meter Suitcase Carry (semi raskas) + Waiter’s Carry (KEVYT)
in waiter’s carry; switch arms at 50-meters

Rest 1 min

merkkaa RDL painot

4 rounds, rest as needed:

6 Back Squat RPE 4
10 Double KB/DB Row
10 DB/KB Bench Press

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
5 goodmornings
5 jerks
5 inchworms

Metcon/*Rx(20)
8rds
4 clean and jerk 115/75-*165/100
200m run
4 jpu/ring row/pull ups/*c2b/*3 bmu

@25:00
clean and jerk(8)
otm-climb

Finisher
100 flutters
30 band pull aparts
30 cuff iso
2 min hamstring stretch

5 rounds for time:
Run 200 Meters / Row 250m / Ski 250m
10 Back Squats (60/42.5kg)
2 Wall Climbs

Rx+: 7 x Strict HSPU per round
18:00 Cap