FRONT SQUAT

4x6

A) EMOM 15’
A, 15 USA swing @heavy
B, 16 Gorilla row
C, 12 double KB Z press @mod.

B) AMRAP 8’
2-4-6-8…
Double KB Front Rack Alt. Reverse Lunge
Double KB Hang Cl&jJerk

2’ rest-

C) AMRAP 8’
6 burpee DL (double KB)
10 box over @50 cm (double KB)

21-15-9
skull crushers
triceps pushdown

21-15-9
biceps curl
banded biceps

E2MOM x8 alternating AB
A) 8 tempo seated DBL DB/KB press x121 + 10 hollow rock
B) 8 tempo pendlay row x121 + 10 crossing mountain climber

-10-12cal row/bike/ski
-8burpee
-30 mountain climber

20min Conditioning:
10min Run
10min AB

5 sets:
10 Bench Presses 60/42kg
10 Strict Pull Ups
- Rest 1:1 btw sets

—————— 4min —————

5 sets (not for time):
10 Barbell Curls
10 Barbell Skull Crushers
- Rest 1:00 btw sets

*vanhat %
2x3@barbell, 2@up to 70%, 1@75%, 1@80%, 3x1@85%, sn-%, rest btw sets 2min

or SNATCH 5 kilos below the starting weight

2 rounds at consistent pace:

From 0:00 min to 4:00 min: 30/24 cal ski + 30 KB swings (24/16)
From 6:00 min to 10:00 min: 40 sit ups + bike or row for calories
From 12:00 min to 16:00 min: 500 m run + max push ups
From 16:00 min to 20:00 min rest

In teams of 2 ascend the ladder for 40 minutes:
4 Kettlebell Swings, 4 Box Jump Overs, 4 push ups
20 cal row
6 Kettlebell Swings, 6 Box Jump Overs, 6 push ups
40 cal row
8 Kettlebell Swings, 8 Box Jump Overs, 8 push ups
60 cal row
etc…

Share the work. One works, one rests.