Warm Up
3 rounds
1 min cardio
5+5 single leg rdl
10 db power clean
5 burpee box step overs
10 scap pull ups + 10 knee raises
then get ready for workout

Metcon
Emom 15
1) Cardio Machine x 45 sec
2) burpee box jump/step overs x 6-8 reps
3) Cardio Machine x 45 sec
4) banded strict pull ups x 10-15 reps
5) rest minute

rest 2 minutes

Emom 15
1) Cardio Machine x 45 sec
2) heavy db power clean+push press x 6-8 reps
3) Cardio Machine x 45 sec
4) small kip knee raises x 12-15 reps
5) rest minute

-8+8 bottoms up KB press
-15s L-sit hold
-40 SU
-20s hang from rope
-20-30s headstand

*rest as needed.

-30s HS-hold/ 2 wall walks
-1 rope climb
-10-20 DU
-rest

AMRAP 12

7 Push Press 40/30kg
15 Jump Over Barbell
Bike 500m

Partner Workout:
With a running clock, For Time:
Part A)
AMRAP 30:
5-10-15-20-25…
Row (calories)
Ski (calories)
Bike Erg (calories)

• Rest 3min

Part B)
For Time:
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total Assault Bike Calories from Part A

• Score total time

10x 400m

-2min palautukset, pyri pitämään vauhti samana

Deadlift

6 x 3 @ 70%, go every 1:30

2-3sets:

30+30s side planks
10+10 DB seated press

2-3 rounds:

30+30m s.a farmer carry
30-60s plank hold