5rft
4 Kb clean + reverse lunge LA
10m KB front rack carry LA
4 Kb clean + reverse lunge RA
10m KB front rack carry RA
8 Push ups

For time:
50-40-30-20-10
row or ski cals
wall balls 9/6 kg
sit ups

EMOM52
♠️ = sit up / TTR / GHD
♣️ = DU
♥️ = push up
♦️ = monostructural / burpee

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Reverse Lunge + stretch
• 45s. Row/Bike - One leg V-sit up

• 45s. Row/Bike - Active shoulders (handstand)

• Mobility...

• Work on: HSPU/Ring dip/T2B

Penkki 5x5x80%

Sotilaspenkki käsipainoilla 2x12-20

Facepulls 8x15-25

SitUps 3x20

3 min DU practice

shoulder 7
(lateral raise, bend over raise, front raise)
5 1-leg KB RDL
10 BD dead bug

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5-7 RNDS for quality

5 reps each side/movement

KB push press e/s
rest 30s
DBL kb front squat
rest 30s
1-arm RKBS
rest 30s
KB clean
rest 30s
DBL KB DL
rest 30s
1 TGU e/s
rest 30s

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• choose light weight over heavy to ensure ability to keep moving steady
• HR 70-80%

Every 10 min x 4 sets
20 T2B
20 hand release push ups
20 single DB hang power snatches (35/25 lb)
40 cal row or ski

8 min time cap.

40 Min for quality
1200m jog
20 Plank kb passthrough
40+40m Kb front rack/oh walk
20 Sumo Good mornings
80m Walking lunge

Four sets for times of:
30/20 Calorie Assault Bike
20 Box-Facing Burpee Box Jump-Overs (24″/20″)
30/20 Calorie Row
Rest 3 minutes

Warm up.
10 arm circles one way and 10 the other
20 reps cat stretch
X3

Shoulder circuit
10-15 chair dips
15 high pulls
10 front shoulder raises
rest 1 Min
Repeat 5 Rounds

Core Work
4 Rounds
15 hollow Rocks
10/10 side bends banded
15 v-sit up
45 secs Rest

DB ladder: 15 Min AMRAP. Single arm so 3 and 3
3 floor press
3/3 row
3 star jumps.

6
6
6
9
9
9