Teams of 4

SkiErg
🔽
BikeErg
🔽
Row
🔽
Echo Bike
🔽

Swap station every 30cal Ski and run 5x8m as Recovery between 🔥 until time cap of 30min

EMOM 10, Work 0:40 / Rest 0:20

Minute 1 : Back Squat @ 50% Bodyweight
Minute 2 : Plank Hold

Score total back squat

Back Squat

5 Sets Of 2 @ 75 - 85%

Go Every 3:00

EMOM 9

Minute 1 : Easy Ergo
Minute 2 : 3 Strict Pull Ups + 6 Push Ups + 9 Air Squat
Minute 3 : Box Step Ups

On The 2:30 x 6 Sets:

Sets 1 - 2 : 2 Reps @ 73%
Sets 3 - 4 : 2 Reps @ 78%
Sets 5 - 6 : 1 Rep @ 83%

3 Rounds x AMRAP 4 :

27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jump Overs 24"/20"

Rest 4 minutes between amrap´s

Round 1 : 70/47,5kg
Round 2 : 60/42,5kg
Round 3 : 52,5/37,5kg

• Keeping the stroke rate low and power high on the row can help you get to to the power cleans quickly and help prepare for tng sets.

• The power cleans get easier with each round as weight decreases. Aim to work through larger sets with each drop in weight.

• Let's move at strong pace on the burpee box jump overs. Even of first couple Calories on the rower are slower because of your pacing here, just getting strapped in and the handle moving is the goal .

5 sets of TGU:
Set 1: 5 reps
Sets 2-3: 3 reps
Sets 4-5: 1 reps
- Athlete choice on load

At 00.00 for time:
12-9-6
squat clean @ 55/40kg
8 burpee box jump over

At 9.00 for time:
9-6-3
wall walk
8 burpee box jump over

At 18.00 for time:
6-4-2
rope climb
8 burpee box jump over

Every 2min
Snatch 80-> 1005%

Ring muscle up
- tekniikkaa

EMOM 8
1. 1-2 negative rmu
2. 1 + 1 TGU