Basic Endurance 60 Minutes of:

Row 8 min
AMRAP 12
7 Bar MU
30 Russian Twist
6+6 DB push press

Ski 8 minute
AMRAP 12
12 C2B
Max Distance HS walk

Bike 8 minute

18 Pull up
14 Strict HSPU
7 box jump 30/24"

Kyykky 8x3x75%

Penkki 6x4x70%

Kyykky 1x80%

Vastaote leuat 5-8x6-12

Bench Press 5x10@AHAP

SO 3:00

In teams of 3
Row 3333m
99 x Burpee Box Jump Over
99 x Thrusters 50/37.5kg

For time:
30 1-arm devils presses @20/15kg
On top of every minute 5 Pull-ups. Start w/ pull-ups.

A.1.
1 round:
Run 400m
15 Air squat
12 Ring row
9 Push up

A.2.
2 rds:
Run 200m
9 Deadlift
7 Hang power clean
5 Push jerk

A.3.
Mobility...

B.
5 Rounds:
200m Run
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx: - 70/47.5kg

Optional Accessory

GYMNASTIC CONDITIONING

EMOM x7

5-15 TTB

RPE 3 to 4

Optional Accessory:

CONDITIONING
For time

10 x10m Shuttle heavy D-Ball/Sandbag/Yoke Carry.

EMOM→ 7 Burpee + 14 Air Squat. WOD starts with burpees

RPE 4

A: E2M for 16min
Snatch x2
Bygg upp till tung 2:a, börja på ca 60%

B: 5rft
6 Devil press
6 DB box step overs

For time with a partner:
"Buy in"
6 x Stairs with Medball (20/14)
then,
"Karen + Isabel"
150 Wall Balls (20/14)
30 Snatches (60/42.5kg)
then,
6 x Stairs (no medball)

• One person works. Split as desired.
• Rx+: Add 20 Ring Muscle-ups after the snatches
• 30:00 Time Cap