5 Rounds For Time:
27 DU
21cal Row
15 Push-ups
9 T2B / V-ups

TC M:15min/W:17min

EMOM 6:
Odd: 10 Burpees
Even: 10 WB 9/6kg + 5 Box Jumps 60/50cm

Rest 2:00

EMOM 6:
Odd: 12 Burpees
Even: 10 KBS 24/16kg + 5 Pull Ups

Every min for 14 minutes
Odd : HS walking x 10-15m or 2-3 wall walks
Even : Deadlifts x 5 reps @55-60% of 1rm

Air bike Conditioning
3 sets
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate/fast
1:00 easy -> :30 Fast
rest 2 min bwn sets
so 3 times this usual "warm up". It makes you feel pretty good afterwards.
Men/Women target paces on bike (watts)
200-250 / 150-200 (easy)
250-300 / 200-250 (moderate)
300-350 / 250-300 (mod/fast)
350-400/ 300-350 (fast)

Score is total calories.

After air bike use 10-15 minutes to get ready for hs walking / wall walks by testing movements and
also take 3 warm up sets for deadlifts (example 10-8-6 reps and add weight each time)

For Time

600m row
30 hang power clean 52/35

500m row/jog

Burgener warm up

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Snatch complex

1 pull + 2 high hang power

• Work up to Challenging weight in 15 min
• Mark 3 of your heaviest lifts

3 x compex
4 butterfly pull ups
1 Bar MU
8 T2B

Scaled
5 kips
5 kipping pull ups
5 leg raises

6 RFT
400m Run
21 AM Kettlebell swings 24/16kg
12 V-Up/Tuck-up

Kyykky 6x3x80%

Penkki 6x2x80%

Reisikoukistus käsipainolla 5x12-20

5 RNDS for quality
AHAFA
rest 60s. b/w movements

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6 wall balls 12/9
10 bulgarian split squat e/s
10 bar dips