3-4 sets:
10 Single Leg Glute Bridge L+R
:30 Chinese Plank
40m DB/KB Suitcase Carry L+R
- Rest as needed

Power snatch + 3 ohs

find daily max

ALL OUT SPRINTS

3 x 20s echo sprint

rest as neede bertween sets or E3MOM

21-15-9 for time:

• Deadlift 90/65kg
• Erg bike calories

36minutes NON-STOP

In pair
Run 300 <—> Calories (Ski/Row)

Switch machine halfway

For time :

Run 5000m

(12.5 laps on a track or a measured flat route)

Voima
E3MOM, 4 rounds
8-12 DL w/2kb's

WOD
12min amrap
12 single arm KB swing alt.
6+6 single arm KB push press
6 goblet squat
12 box jump (lintin päälle)

Voima
E3MOM, 4 rounds
8+8 single arm kb/db press

WOD
16min EMOM
1.min 6-12 wall ball
2.min 10-20 plank shoulder tap
3.min 6-12cal ergo
4.min rest

AMRAP 14

Run 200m
20 Wallball Shots
25 Sit-Ups

A. AMRAP 15
20 Cal Echo
5x Shuttle Run
500m Row
5x Shuttle Run

Rest 3min

B. AMRAP 15
20 Cal BikeErg
5x Shuttle Run
500m SkiErg
5x Shuttle Run