10 rounds:
15/12 cal bike/row/ski
8 push ups
5 pull ups
8 push presses 35/25 kg
8 front squats 35/25 kg
60 s rest

12´min

45"sec Row or Ski

10 Ring rows
10 KB swing
8 Kipping swings
8 K2E
6 Inch worm Push-up
6 Pronate swimmers

Variate "Ergo" each round.

EMOM 12'min

A) 3 Ring muscle-ups / Ring banded muscle-ups / 5 Ring Strict pull-ups

B) 8 Strict HSPU / 8 Pike

Rest 2'min Then..
5'min max: Burpee box jump overs

"THERE IS A NEW LADY"

3 Rounds for time: Tc 18'min

Treenaaja _____________________ Kuntoilija

500m Row ______________________ 300m Ski
15 Squat Cleans 52/35kg _______ 10 Squat Cleans 40/30kg
9 C2B ____________________________ 6 Pull-ups / Jumping

Strength / Technique:
5 sets Build to chalenge and 2-3'min rest between sets

3 Hang Power Clean
2 Front squat
1 Push jerk

Then...
1'min max Power clean and jerks @70%

8 rounds for time 6 rounds for time

Treenaaja __________ Kuntoilija

2 wallwalks ___________ 2 wallwalks over the line
30 DU ________________ 60 single unders
4 Squat Snatches ____ 4 Power Snatches
6 C2B _________________ 6 Jumping C2B
8 Wallballs ____________ 8 Wallballs

Every 3'min for 4 sets:
2 Bench presses 4"sec pause
6 Pendley row

1 set @RPE 6-7
2 Set @RPE 8
3 Set @RPE 8-9
4 Set @RPE 9

Rest 3'min then...
1 Set of max Reps @90% Bench press

5 Rounds for time: Tc 12'min

Treenaaja ___________________________ Kuntoilija

5 Shoulder to overhead (From the floor) ____ 5 Shoulder to overhead (From the floor)
55 Double unders __________________________ 110 Single unders
50/35kg ___________________________________ 35/20kg

15 min at consistent pace:
15/12 cal row
12 wall balls 9/6 kg
9 box jumps 24/20”
6 T2B

5 min rest

15 min at consistent pace:
15 KB swings 24/16 kg
12 cal run or bike
9 push ups
6 burpees

Every 90"s for 10 Rounds alternating A+B

A. 2 Back squats RPE 8-9
B. 2+2 Single arm DB shoulder press RPE 8-9