4x
New start every 8th minute
(Alt from top and bottom)

18-20/12-15 Cal Row
15 Box Jump Overs
18-20/12-15 Cal SkiErg / Bike
15-20 KB Swings
15-20 Wall Balls

5 rounds for time:
2 wall walks
6 pull ups
8 dual DB box step overs
10 KB swings 24/16 kg

Voima
E3MOM, 3 rounds
6-10 push up
- matala tanko

WOD
4 rounds 40s work/20s rest
ground to overhead (wb)
worm push up
ring row
bike

Core tabata
25sec work, 10sec rest, 12 kierrosta

• pallolla kierto heittoja parin kanssa (molemmat puolet)
• käänteinen lankku
• hollow hold 2x
• lankku 2 kierrosta

10 AMRAP

60 sinkku hyppyy narulla
15+15 yhden käden käsipaino tempauksia
10 burbeeta käsipainon yli hypäten

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1

E8MOM x 4-5
30/20CAL ECHO
30/20CAL SKI
*REMAINING TIME EASY BIKE

COOLDOWN
10-20minmin easy pace bike (NOSE BREATHING)
TARGET PK1

12 sets of Snatch:
Sets 1-3: 1 @65% 1RM Snatch
Sets 4-6: 1 @70%
Sets 7-9: 1 @75%
Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
- Rest as needed btw sets

EMOM 5:
1 Snatch Balance @60-65% 1RM Snatch

EMOM 5:
1 Snatch Balance @70-75%

EMOM 5:
1 Snatch Balance @75+%

Warm-up

EMOM 8 (0:40 work / 0:20 rest) @ increasing pace
1) SkiErg
2) Shuttle runs,7.62m
+
2 Rounds
5 Inchworms
5 Jefferson curls
5 Scapular pull-ups
+
2 Rounds
5/side KB Hike cleans, alternating
8 Box jump, step downs
24 Speed rope skips
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
Build to workout weight for DB GTOHs, Thrusters and walking lunges
* Practice a few short sets of bar muscle-ups, burpee pull-ups and burpee box jump overs between sets.
+
Once through @ workout weight
20 Double-unders
3 Burpee box jump overs
4 DB Ground-to-overheads
2 Bar muscle-ups
3 DB thrusters
12/8 (cal) SkiErg
2 Shuttle runs
3 Burpee pull-ups
12m DB walking lunges

2-3rounds:

10 snowangel
20 GHD sit up