7 rounds: 30sec ON, 30sec OFF

1) Box over Jump
2) 2xKB Clean + Jerk
3) Burpee to TTB

Steady pace, work the whole 30sec. Total time of workout is 21min. Scale if needed.

For time:
24 Walking lunges w/ KB 24/16kg
10 Abmat Sit-ups
12 WL
20 Abmat SU
6 WL
30 Abmat SU

Hold the KB infront of your body with both hands in pistol grip. Just like doing a goblet squat.

Ota iisisti, aktiivista lepoa tai totaalilepoa.

5 Power cleans 42/30kg
5 Front squats
5 Push presses
15 T2B

Focus on doing barbell movements (15reps) unbroken!!!

3 x 50, 60, 70, 80%
3 x 3 @85%
- rest 1min btw sets of 85%

3 x 50%
3 x 60%
3 x 70%
3 x 80%
3x3x85%
- use 25kg plates under your feet.

Start up(14)
stretch 4 mins

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

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu/mbsu

Metcon/Rx(16)
50 plate jumps/*double unders
50 lunges
50 plate jumps/*double unders
50 cal row/airdyne
50 plate jumps/*double unders
50 med ball sit-ups 16/12-*20/14

gym goat(7)
triple unders, du's, ttb etc.

Finisher
2 min hip opener
2 min chest opener
50 temper tantrum

2x

Row 1min
1min rest
Assault Bike 1min
1min rest
Row 1min
1min rest
Ski Erg 1min
1min rest
Row 1min
1min rest
Sled Push 1min
1min rest
Row 1min
1min rest
Shuttle Run 1min
1min rest
Row 1min
1min rest

3 x 90sec

1min rest btw sets.

Kyykky 4x3x75%, 2x2x85% + päälle nousu helppoon "kisa-ykköseen"
Pause-kyykky 3x3 (3s stoppi pohjassa, painot 60-70%)
Lankkuja lisäpainoilla
Yhden jalan maastavetoja palauttavana