3 - 5 x PK

200 m soutu + 10 thrusteria, 30/40 kg
200 m hiihto + 10 supertäydellistä kippileukaa (kumpparileukaa)
200 m skillmill + 7 + 7 yhdenkäden lapapunnerrus
0,5 mailia assaultbike + 10 GHD sit ups
1 km wattbike, 1 min lepo + 1-3 barmuscleup /negatiivinen muscle up renkailla

1) EMOM X 10 Minutes:
- Min. 1 - Power Snatch x 10 @ 75/55 lbs.
- Min. 2 - 12-15/10-12 Cal. Airdyne/Row/Ski-Erg

... REST 5 MINUTES...

2) 15 Minute AMRAP:
- 10 KBS @ 35/25 lbs.
- 10 KB Front Rack Step-Up (5/leg) @ 35/25 lbs. to 20 inch box
- 10 Burpees

• For the KB Front Rack Step-Up, hold the same KB you use for KBS in the front rack position on the opposite side as the leg that you are stepping onto the box with. So, if you are stepping up with your right leg, you will hold the KB in a front rack position with your left arm and vice-versa. You will do 5 on one leg, switch, and do 5 on the other leg. Feel free to go heavier on KBS and KB Front Rack Step-Up if technique can be maintained and you can stay continually moving throughout the 15 minute time period.

Easy 2km Row
Cool down after beep test

3 rounds, 3 min ON, 1min OFF

200m row

10 burpees

10 Deadlifts 90kg/60kg

3 rounds:
2 min run
2 min rest
2 min amrap: 10 wall balls, 15 sit ups
2 min rest
2 min bike
2 min rest

1) EMOM X 7 minutes:

• 1 Squat Clean @ over 85% of your 1-rep max (heavy but not unbearable) + 3-7 HSPU's OR Hand Release Push-Ups

... REST 3 MINUTES...

2) 14 Minute AMRAP:

• 8 Calorie Row/Airdyne/Ski Erg/100 meter run (pick one)
• 10 Thrusters @ 95/65 lbs.
• 12 Power Cleans @ 95/65 lbs.
• 14 Push Presses @ 95/65 lbs.

For Time:
21-15-9
Hanging Power Cleans (rx45/30kg))
Wall Ball Shots (rx9/6Kg)

Gymnastics Core Emom
18 Min EMOM
1. 30 sec hollow hold
2. 30 sec chin above bar hold
3. 10 Dips

3 x max

Endurance WOD
10 min AMRAP
20 WB
20 burpees
20 butterfly sit ups

10 min AMRAP
200m run
20 push-ups
20 pull-ups

10 min AMRAP
200m row
20 slam balls
20 v ups