For time

5 Rounds

• 10 (5l+5r) Hang cluster w 1 kb/DB
• 20m bearcrawl (straight legs)
• 10 Ring Rows
• 20m Bear crawl (straight legs)

Then

• 100m walking lunges w. Kb/DB in rack pos. (Same 1 DB/kb as clusters)

Weight on kb/DB - heavy’ish (What you have available)

A)5 Rounds
10 seconds Hollow Hold
10 Alligator Rolls
10 seconds Superman
1 minute Rest

B) Get fresh air at least for 30minutes

30min amrap of

40m Sled Push (pick weight)
5 x T2B
15 x KB Swing
250m Row

“Mikkos triangle”

EMOM 40
1) BikeErg
2) Row
3) SkiErg
4) Rest

*try to add 1 Cal. On the machines each round. Start at about 10-12/7-9 Cal.

Teams of 3

60 thruster
60 pull ups
45 thruster
45 pull ups
30 thruster
30 pull ups
1 ratakierros hölkkäystä
30 oh squat
30 t2b
45 oh squat
45 t2b
60 oh squat
60 t2b

EMOM8
- 10-12 Burpee over kb/ db
- 12-16 Split snatch db/kb

Rest 2min

EMOM8
- 50/100 Line Hops/ SU/ DU
- 12-16 Hang clean & jerk (split) db/kb

Rest 2min

EMOM8
- Plank w db/kb drag
- 15-20 Squats w db/kb

*tai työtä 30-40sek

10 Rounds
40sec of Max Chair Step-ups
20sec rest
40sec of Max Mountain Climbers
20sec rest
40sec of DU or Jumping Jacks
20sec rest

A.
Run 400m (easy)

2 rds:
5 Walk out + Push up
7 Ring row
9 Air squat

Run 200m (moderate/hard)

6-10 Wallball
5-8 Active shoulders (Handstand)
5-8 Active shoulders (Hanging)

And then...

6-10 Wallball
5-8 HSPU
5-8 Pull up/C2B

Mobility:
- Shoulders
- Chest
- Lats

EMOM 20:
1: 15m/15m Heavy Suitcase carry
2: 15 Russian Swings@32/24kg
3: 5-8 High Box Jumps (75/60cm)
4: 15 Weighted Sit-ups

Rx+: Band Resisted Swings @16/12kg

A,
EMOM 8
odd: 6-8 strict HSPU
even: 2 legless / normal rope climb