5x
New start every 7th minute

21 Cal Row
15 Cal SkiErg
9 Cal Bike
15 Cal SkiErg
21 Cal Row

14 min amrap
Cash in: 1,2 km hill trail run or 2000/1500m row
Then rest of the time:
12 Kb swing 24/16 kg
8 alternating pistols
6 pull ups
4 HSPU

In 10 minutes build moderate load:
Power snatch + hang squat snatch
Immediately into
In 10 minutes build heavy:
Snatch

2-3 SETS
8/8 DBL KB Single Leg RDL
12 SLOW Weighted Good Mornings*
8/8 Single Leg Glute Bridge-Up
-Rest As Needed b/t Sets-

*Option to use Plate, Empty Barbell, or Body Weight.

AMRAP x 20 MINUTES
10 Toes to Bar
20 Up-Downs
30 Walking Lunges
40 Double Unders or Crossover Singles
50m/50m Single Arm KB Suitcase Carry

• RPE 5-6 if recovery day, or push harder if one of your main workout days
• Video: https://vimeo.com/927722637?share=copy

15-20-25
Elevated frog hip ups
Banded 90 shoulder external rotations

3 rounds
7+7 plank to side plank
24 alt. Barbell curtsy squats

3 rounds
20+20 seated banded upperbody rotations
7+7 side lying shoulder rotations

5x2 high box jump / or seated box jump

OTM 10 min

Every minute DU 1 - 60 (rest 30 second)

3 rounds:
800m run

rest 2min

10 pull up
20 push ups
30 air squats

rest 2min

Laita halutessasi painoliivi!

For time:
150 DU
10 deadlift@120/80kg
15 bmu
10 deadlift@120/80kg
150 DU

rest 5min between sets

For time:
100 DU
10 power clean@70/50kg
10 bmu
10 power clean@70/50kg
100 DU

Target under 8min, Time caps 10min / Scaled c2b or pull up & 100/70kg deadlift, 60/40kg power clean