3 rounds for time:
75 DU
40 WB
12 Burpee Box Get Overs 120/100cm

EMOM 30 - 40 ( 6-8 Rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Legless Rope Climbs
Minute 3 : Echo Bike Calories
Minute 4 : 12 - 20 Strict HSPU
Minute 5 : Rest

5 rounds for time:
10 Power Cleans 60/40kg
10 Box Jumps 60/50cm
20 Push-ups

Kapea penkki Max1

Pystypunnerrus otsalta 5x8
-kapea ote

Vipunostot eteen tangolla 5x15

Treeni 2
Warm Up
3:00 cardio machine @easy/mod pace
20m bear crawl
10m inch worm with push up
10m burpee broad jumps
20m lunge walking steps with torso rotation
20m tin soldier walk
10 wall squats
20 ring rows
:20 flutter kicks

Skills
TGU

Metcon
Easy Pace Cardio for 5-6 rounds
2:00 easy pace cardio
30-50m sandbag carrying
3-5 burpee pull ups
6-8 box jump overs, stepping down and turning around
2+2 tgu

AMRAP15 w partner
(”I go 1round, you go 1round”):

-10 box jump overs
-10 double DB hang power cleans 20/15kg
-10 double DB squats 20/15kg

*go heavy on dumbbells! Break the sets if you need to, but go heavy. If youve usually used 10kg’s, use now at least 12.5kg’s etc.

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats

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If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.
1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.

5 rounds for time:

15 cal SkiErg
10 ghd sit-ups
40 m sled push

R5JC

AMRAP 7 min
7 x Front squat
7 x Kettlebell swing

Rx 30/ 42,5 kg
Rx 16/ 24 kg

AMRAP 9

10m Handstand Walk
10 Power Clean 60/42,5kg
10 Bar Over Burpees