Try to hit all the sets with same weight. 2-3 minutes rest between sets.

1 lap around the track (800m) FT

Part 1
60 sit ups
50 slam balls
40 DU ( 120 singles )
30 American KB swings
20 WB (every 5 wb, complete 1 burpee )
Cash out-run 200 m row ( burpees until there's a rower open )
- break -

1 x max lankkupito 1 min lepo
1 x max lankkupito, hylje (jalkapöydät alla), 1 min lepo
1 x max hollowpito, 1 min lepo

A. Pause Front Squat x 2 x 6 sets@80%

B. Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
30 Box Jump@60/50cm
60 STOH@50/35kg
90 Medball Clean@9/6kg

5mins rest
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
24 GHDSU
16 T2B
8 Deadlift@100/70kg
+
When the time is over 1set of Max effort Plank

Score: total reps + Time of Plank in sec. (Example: 123 reps + 60sec = 183)

Dumbbell step ups
3x10
Go as heavy as possible

In teams of 3, for 40 minutes:
Person A – row for max meters
Person B – 40 double unders/100 single unders
30 Russian kettlebell swings (24/16)
Person C – rest
Rotate stations when B finishes the work.

The result is total meters rowed by the team.

EMOM 30 minutes:
-10 m Handstand walk or 2 x Wall climb 5 sec. pause at the top
-15/12 Cal. Row/Ass.Bike
-15-20 Box Jump-Overs
-16 Steps FR Double KB Walking Lunges (heavy)
-Rest

24 x 240 m, 15 sek lepo

Barbell cycling

E2,5MOM

Power clean
10/7/5/3

Squat clean
10/7/5/3

Split jerk
10/7/5/3

Increase weights every set