E7MOM x4: round of "Christine"
500/400m row
12 deadlift @bodyweight
21 box jump (60/50)

Target: <3:30 / round. Tailor weights / reps so, that target can be achieved.

Maastaveto 5x2x77,5%

Jalan loitonnus kumpparilla 3x15 / jalka

Etuheilautus yhdella kädellä 3x15 / käsi

Bulgarin Split Squat 3x15 / jalka
-kevyt (15-40kg)

40-30-20-10cal for time:
- Row
- Ski
- AB

So its 40 on each machine, then 30, 20 and 10. Just keep moving and do this by the feeling. Use this for cooldown, recovery and to build your engine.

6x 4min ON/2min OFF

A) 500/400m Row
20 Wall Balls
+
Max Cal in the remaining time

B) 500/400m SkiErg
20 DB Snatches
+
Max Cal in the remaining time

C) 1000/800m BikeErg or 24/19 Cal EchoBike
20 Box Jumps
+
Max Cal in the remaining time

Front Squat

5-3-1-5-3-1

Go Every 3:00

Every 2min x10 rounds
2 wall walk
4-6 devils press @2x22/14kg
6-8 toes to bar

Bench Press

5-3-1-5-3-1

Go Every 3:00

10 rounds for time:
9 thrusters (29/43 kg)
35 double-unders

ScaledWOD
7 rounds for time:
9 thrusters (15/20 kg)
35 single-unders

WORKOUT (PERFORMANCE)
5 ROUNDS FOR TIME
90m KB or DB Farmer Carry (Heavy)
60 Double Unders
20 Kipping Pull-Ups

---

WORKOUT (FITNESS)
5 ROUNDS FOR TIME
100m KB or DB Farmer Carry (Heavy)
60 Double Unders / SIngle Unders
20 Ring Rows

• Cap 22:00
• RPE 6
• Daily Video https://vimeo.com/785940092

30s on - 15s off x12
With partner, YGIG - alternate between a & b every 2 rounds (i.e. both pairs row once, then change to other machines).

a) amrap row
b) amrap not-row

Result: total calories on machines.
Go hard (~90% effort)"