3 rounds @ steady pace

6 Windmills e/side
3-minutes Assault bike
6/side DB bird dog rows
3-minutes Assault bike

3 rounds @ steady pace

6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell
3-minutes Row

3 rounds:
Lankkuaskellus
Lankku-sivulle taivutus
Jalkojen nostot
Flutterkicks

3x3@barbell, 3x1@92-97%, 2x1@80%, rest btw sets 2min

For time

• 15-12-9 reps of Back squats
• 30-24-18 reps of Ring dips

♀ 155 lb
♂ 225 lb

Sled pull 5x40m backwards
Heavy
rest 2min between sets

In pairs sharing the reps (@ Running clock)

Treenaaja - Kuntoilija

00:00 - 05:00 => 50-60 Cal Ski
05:00 - 07:00 => 60 toes through rings or ring legs raises
07:00 - 12:00 => 90 - 120 Wall balls
12:00 - 17:00 => 1000m Run

Every 90"s for 10 Rounds alternating A+B

A. 2 Sumo Deadlifts RPE 8-9
B. 2-8 Strict Pull-ups

3x

-clean pull+ muscle clean

3x

-power clean+ squat clean

*build up in weights.

EMOM15

A. 2power cleans 40/25-30kg + 30-50 single unders
B. 2power cleans 40/25-30kg + 10-12 kipping leg raise
C. 2power cleans 40/25-30kg + 8/6cal row

Bench Press

6 x 5 @ 80%