Metcon (time)

AMRAP in 14 minutes of:
3-6-9... Bench press
3-6-9... Double DB Ground to overhead
3-6-9... Sit-ups

*Choose light/moderate weight for the bench press & GTOH.

Find 5RM tng push press in 15min

AMRAP8
3 ohs 60/40kg
1-2-3-… c2b
- barbell from the ground

45 min:

Hietsu Run / Sörkkä Run (Start and end with 3min walk)

then on remaining time:

Repeat for quality:
10 x Good morning
20 x Hollow Bicycle
1min Front Rack Carry 1 x KB
10 x Ring Row
10 x Push-Up

5-5-5-5-5

1 Rep reserve at every set

10 x E75SEC
1 strict chin up
- leave 1-2 reps in tank

Power Snatch

5 x 2, One Sec pause on catch

Go 1:30

push press
4x8

(E2MOM, 2-3reps in tank)

“Suomi 106” with partner, split the reps anyway you want

cash in: 106 cal erg
10 rounds
6 cluster 60/40kg
12 box over burpee
cash out: 106 cal erg

Tc 35min

At the Gym

Basic conditioning
EMOM40
1. Row, Bike, Ski
2. Farmers carry
3. Box step over
4. Hand release push up
5. Sit ups

*Move through the whole minute with a steady pace without letting your heart rate rise high. You should be able to talk while you move.

OR

Anywhere

Running

4x
5 minute easy pace
3 minute moderate pace
1 minute faster pace
1 minute walk