Voima
E3MOM, 4rds
Box step up 8+8

WOD
21-15-9
Air squat
Push press 2xDBs

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Row 4 x 1500m

Rest 90s

• score mark down each set average pace and total time.

3-3-3-4min AMRAP, 90s rest between

5x bar complex (1 toes to bar + 1 pull up + 1 chest to bar)
25 abmat sit ups
max reps burpee box jump overs @60/50cm

PUSH UP pyramid (3/4)
EMOMx5
10-9-8-7-6

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lisäpainolla

SKILL ¾
12 min skill or your choice

AMRAP 30

22-24-26-28-30-32... Cal Bike Erg
5 Thrusters 75/50kg
22-24-26-28-30-32... Cal Row
30 Kettlebell Swing 24/16kg
22-24-26-28-30-32... Cal Echo Bike
12 Box Facing Burpees 24"/20"

• Thrusters in 1-2 Sets.
• Try push Kettlebell Unbroken
• Steady pace in burpees

3 Rounds :

20 Plank To Push-ups
0:30 Hs Hold Belly to Wall
2:00 Row
10 Banded Pull-apart
5+5 Hang DB Snatch

EMOM x 30 MINUTES
MIN 1 - :50 Row/Bike/Ski/Jog
MIN 2 - :50 DB Goblet Lateral Alt. Box Step-Overs
MIN 3 - :50 Box Dips
MIN 4 - :50 DB/Plate Pull-Over Over Wall Ball
MIN 5 - :50 Static Hold Option
Options: HS Hold, Dead Hang From Rig, Plank Hold
RPE 5

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
-Rest as Needed b/t Sets-

Rx´d

4rounds:
5 bmu
10 Db thruster @2x22,5/15kg
20m Db fr walking lunge

Scaled

4rounds:
5 c2b
10 Db thruster @2x15/10kg
20m Db fr walking lunge

Target under 10min, time cap 12min