Category: Yleinen

Every 4 minutes for 3 rounds:
600m run
remaining time rest

750m/600m row
remaining time rest

3 rounds of:
10 box jump 24/20
10 KBS 32/24
remaining time rest

Deadlift

4×10 repetitions

Increase your weight 2,5/5kg from last time (20reps). After the first 10 repetitions you can lower the weight to 95% for the following 3 sets. Rest maximum 4 minutes between sets.

3 sets of unbroken strict chin-ups
rest as needed

Bar muscle-up

For time:
45 Wallball 20/14
35 Snatch 35/20
25 Burpee
15 Bar muscle-up

4 Rounds for time:
10 Deadlift @50% from 1 rm
15 Push-up
300m Run

Clean + Hang clean + power jerk + split jerk

Pause 3 seconds at the clean catch and at the jerk receiving positions

This is mainly a technique workout but you can challenge your technique

5-4-3-2-1 minutes with a partner of,
Row for pace

AMRAP of 5-4-3-2-1 minutes,
5 Burpee
7 Pull-up
9 Jumping squat

Control your pace and your heartrate

Handstand hold/walk
Foundations

On the minute for 15 minutes:
1st L-sit
2nd Double-under
3rd Ring row

Try to go unbroken manageable sets on each of the exercises

4 Rounds for quality:
8+8 Box step ups
12 Bent row
12 Skate squats
12 Back extension
8 Nordic hamstrings

Tabata intervals

Wallball
rest 1 minute
Row
rest 1 minute
Pull-up
rest 1 minute
Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Back Squat
6-6-3-2
70-80-90-95

Front Squat
5-4-4-4
65-75-80-80