9 sets for consistency (3 each):
A. 3 min amrap: 15 cal bike, 10 DB push press 30/20 lb
B. 3 min amrap: 15 wall balls, 10 push ups
C. 3 min amrap: 10 cal run, 15 sit ups

90 s rest between sets.

6x3 V2

In groups of 3-4 - alternate between a, b, c & d:
4 x AMRAP8 - rest 3 between amraps

a) Buy in 1917m bike erg - into AMRAP
8x8m sled push (YGIG)
10 synchro db snatch (22,5 / 15) (synchro at the top)

b) Buy in 1060m row - into AMRAP
8 rope climb / 1 rope = 2-3 lying to standing (YGIG)
16 synchro kbs

c) Buy in 1040m ski erg - into AMRAP
12 wall walk (YGIG)
6 synchro no-jump burpee / up & down

d) Buy in 64cal air bike - into AMRAP
32 Toes to rings / hanging knee raise (YGIG)
16 synchro air squat

TC 77min
For sweat and Isänmaa!
Split as desired (excluding syncros)

6 box over (2 boxia päällekkäin)
12 syncro sit up

200 cal ergo
80 burpee
80 pull up
200 cal ergo
160 kb swing
12 box over
200 cal ergo
120 air squat
80 push up
200 cal ergo
120 suitcase dl
120 sit up
200 cal ergo
23 box over
28 devils press
200 cal ergo
6 box over
12 syncro sit up

16-minute EMOM

1) Echo bike for calories
2) SkiErg for calories
3) Row for calories
4) Rest

Rest 5-minutes

16-minute EMOM

1) Air bike OR row for calories
2) SkiErg for calories
3) shuttle runs*
4) Rest

• 1 Shuttle run = 25’/7.62m + 25’/7.62m ( = there + back)

Pace. Your pace on these should be around what you can keep for a 30-minute AMRAP or RPE 7-8/10 (“Comfortably hard”).

Feel. Our aim in today’s intervals is consistency over each minute of the EMOM. Pick a number of calories/distance that you can consistently repeat without tipping over the edge
The overall feeling should be that you’re working hard and your HR is high but you’re still staying in control, not going over the line of no return.

Rest day - what did you do?

Muscle endurance triplets:
A.
8 min AMRAP:
20 double unders
10 walking lunges
5+5 renegade rows 35/25 lb

4 min rest

B.
8 min AMRAP:
4 burpee pull ups
8 wall balls 9/6 kg
12 sit ups

4 min rest

C.
8 min AMRAP:
6 box jump overs 24/20”
8 DB push presses 35/25 lb
15/12 cal bike

AMRAP 12

20 one ARM Push press w/ DB
20 Sit-ups
40 air Squat

Bench Press

5 Sets of 3. 2 seconds pause on chest

Go Every 3:00

Etukyykkyjä 5 x 7 / 3 min tauolla
65-80%