EMOM 15
50s row
50s bike
50s shuttle run

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easy/moderate pace

AMRAP 25:00 with Partner

20 Wall Balls (20/14)
30m Reverse Sled Drag or Sled Push
20 Power Snatch @35/25kg
2 Stairs
20 Overhead Squats

• Goal: Split work evenly with one person working at a time. Barbell loading should be light.

Kettlebell Flow 2
Practice for 8-12mins:
10 KB Figure 8s
8 Goblet Reverse Lunges total
6 KB Ballistic Row each
4 KB Rotational Crossbody Swing each
2 KB Half Kneeling Windmill each

Superset x 3 rounds
Band at Hip Dumbbell Romanian Deadlift x 12-15 reps
Rest 1:00
Wall Walk x 2-4 reps
Rest 1:00

Metcon (time)

“Jackie”

For time:
1000m row
50 Thrusters 20/15kg
30 Pull-ups

Timecap: 10 minutes

Räätälöintivaihtoehdot:

800m row
40 Thrusters 10-20kg
20 Pull-ups/30 Ring-rows

Tai

600m row
30 Thrusters 10-20kg
30 Ring-rows

20k cycling, 60min

5 rounds for time:
16/12cal Ski
40 DU
8 Devils Presses 20/15kg

1:00 + 1:00 Banded Lat Stretch
1:00 + 1:00 Pigeon Pose
1:00 Child Pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5 Min Ergo

2x 2+2+2 @ 60-70%
3x 1+1+2 @ 70-80%

3 Rounds for quality
10 Strict toes to ring
6 (3/3) Heavy TGU
20 Hollow rocks
Rest 2min