25min amrap
60 Russian KB swings
800-m run
– Split runs up as needed. One partner works
while the other rests; during the runs, the
resting partner holds a KB in the
front rack position.

Every 1 min for 50 mins, alternating between:
7 Row Calories
7 Ski Erg Calories
7 Assault Bike Calories
1 min rest
- do this at your green zone
- calories don't matter, goal is to move

EMOM 40
- Russian swing 40sek
- Lunges 40sek
- Farmers hold, 2 x heavy KB 40sek
- Russian sit up 40sek
- Rest

Every 6 min x 6

A1. In 6 min. time perform:
2 rounds of:
4 wall walk
20 pistol squats
30 DU/50 SU

A2. In 6 min. time perform:
400/300m Row
10 burpees to target
20 wall ball

A3. In 6 min. time perform:
30 push ups
40 air squats
50 sit ups

• aim to get to rest atleast 1-1.30min in every set before next interval.

Penkki 2x4x77,5%

Kyykky 3x3x75%

Kapea penkki 3x1 (noin 90% kapean maximista)

Sivutaivutukset 3x20 / puoli

Warm Up
3 rounds
1 min row or bike
10 sots press with barbell/stick with plates
50 single unders
20 banded deadbugs (kuminauha tolpassa, pelkästään jalat liikkuu)

Strenght
Overhead Squats 5+5+4+3+3+5reps@65-70-75-2x80 and 65%
rest 1.5-2 min bwn sets

Gymnastic
Emom 6
1/3 of max reps of ring or bar mu / banded bar mu (goal is 3-5 reps)
rest 3-5 min
Emom 6
1/3 of max reps strict hspu (goal is 6-8 reps) (eli skaalaa niin et saisit 15-20)
putkeen

Metcon (Chipper)
For time
100 du (or max reps in 2 minutes)
50/40 cal rowing
32 ghd sit ups or 40 v-ups
24 burpees
18 dbl db thrusters @12.5-15/17.5-22.5kg's

rest 1/2 of work time

For time 50% of reps. (50du,25/20 cal row, 16ghd,12 burpees and 9 thrusters
time target under 13 minutes and under 6.5 minutes

Optional Extra
20-30 min light pace @55-65% of max HR easy pace cardio

2min on 2min off x6:
a) 8 front squat (60/45) + 16 box jump, remaining time row
b) 8 t2b + 16 deadlift (60/45), remaining time row

Target: 30-60s time for the row per round.
Result: Total calories rowed.

For time in groups of 3:
90 get over bar (~120 / 100 cm)
1200m row / air bike / ski erg / 2400m bike erg
150 russian twist (15/10 kg plate)
18x10m double db farmer's carry (2x35 / 2x25)

Divide anyhow.

TC: 20