Use 1 DB, do 6-8 reps per set

Jog HR Zone 2-3

60 minutes.

Kyykky 3x5x72,5%

Penkki 3x5x72,5%

Maastaveto 5x72,5

For time

• 3 rounds of
• 30-calorie row
• 30 push-ups

Rest 300

• 3 rounds of
• 30-calorie bike
• 20 toes-to-bars

Rest 300

• 3 rounds of
• 30-yard sled push, ♀ 90 lb ♂ 135 lb
• 10 muscle-ups

⚓️🌜⚓️⚓️⭐️⚓️⚓️🌛⚓️

3 rounds for time of
10m HS walk
20 KB Swings
60 Double Unders
15 Wall Balls
@ 32/24kg
time cap 10 min

15-25min easy pace bike cooldown E3MOM 20-30s hollow hold

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean

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Spend 20 min for
find your 1 rep technical max for
hang squat clean
mark 3 of your best lifts

4 min on, 1 min off for 8 sets (2 each):
A.
6+6 KB snatches 16/12 kg
30 double unders

B.
125 m run or 250/200 m row
15 med ball cleans 9/6 kg

C.
3 wall walks
12 box jumps 24/20"

D.
15/12 cal bike
12 KB swings 24/16 kg

Deadlift

10-10-8-8-6-6 TnG

Go Every 3:30