30-20-10 reps, for time of:
Lateral Burpee Over Bar
Front Squat, 50/35 kg

Timecap: 15 mins

Front Squat 3RM

• build up in 15 mins
• rest 2 mins btw heavy sets

8x
2min ON/2min OFF

Run
20/15 Cal
Run x2
Max Calories

Row-Bike-Ski-Echo

4x
New start every 8th minute
Alt A and B

A. 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal SkiErg
14-20 DB Snatches
14-20 Wall Balls

B. 18-20/12-15 Cal Row
12-15 Box Jump Overs
18-20/12-15 Cal Echo/Bike
14-20 KB Swings
14-20 Wall Balls

Kyykky 5x80%

Etukyykky Max5
-ALL OUT!!

SitUps 5x5
-jalat tuettuna/lisäpaino

-ilman välineitä

*flat footed

2×3@barbell, 3@up to 50-55%, sn-%, rest btw sets 2min

1-2× 1+2@barbell,
2× 1+2@70-75%,
3× 1+2@75-80%, jerk-%, rest btw sets 2min

Äijätyöntö saksiin
4sarjaa
-2 @ 75-80%

Rive+rive riip ap+Ylöst
7sarjaa
-1+2+2 @75-80%