9 Intervals (3 of each, alternering)

New Interval every 4th minute

A) 90sec Row + Sled Push

B) 60sec Assault Bike + 10 DB Snatches

C) 60sec SkiErg + 10-15 GHD Situps

Chipper time
For time!
30 T2B
30 Air squats
30 Pull ups
30 Double unders
30 Push ups
30 Sit ups
30 Box jumps
30 Burpees

Every minute do 3 burpees. Workout starts with burpees.
Last 30 burpees are 30 burpees. Still do 3 extra every minute ;)

7x tasajalkaa pituus, ei täysillä

Rowing
6x30sec (1min rest)
5x45sec (1:30min rest)
4x60sec (2min rest)
+
30sec ME Cal. Assault Bike

"Arms + Abs Finisher"
As fast as possible:
50 Reverse Barbell Curls
50 Barbell Curls
50 Hollow Rocks

*Use 15/20kg bar

Baseline
500M Row
40 Air squats
30 Sit ups
20 Push ups
10 Pull ups

Start up(14)
stretch 4 mins

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

3rds(8)
10 du's/att
10 superman
10 hollow rocks

Metcon/*Rx(15)
3rds
400m run
*20 du's/singles x3
10 push press 75/55-*95/65
*20 du's/singles x3

4x2(12)
strict/bench press

Finisher
2 min shoulder distraction
30 w-raise
60 bicycles

"Megan"

21-15-9 FT
Burpees
KB-Swings 24/16 kg
DU

5 x 50%
5 x 60%
5 x 70%
2 x 4 x 80%
3 x 3 x 85%

2-3min rest in 80/85% lifts