5 kierrosta (amrap), 3min työ / 1min lepo

• 2 wall-climb
• 10 burpee
• 20 ilmakyykky
• max reps AbMat-istumaannousu

Every 2:00 for 6:00 (3 rounds)
20/15 cal bike or 25/20 cal row

Into
Every 1:30 for 6:00 (4 rounds)
15/12 cal bike or 20/16 cal row

Into
Every 1:00 for 5:00 (5 rounds)
10/8 cal bike or 15/12 cal row

• scale calories if you cannot do within set time.

Baseline

"Baseline"
500 meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

A.
7x3 Backsquat

B.
4x
10-12 DB bench press
10 pull-up

C.
3x
10+10 Banded chest flyes
20 Push-up

D.
Tabata:
Banded bicep curl / tricep pull down

A,
High Hang Snatch + Hang Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(1+1)

B,
Sotts Press 8-8-8

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Fran
21-15-9 reps, for time of:
Thruster 43/29kg
Pull-up

Goal: sub 7 mins

D,
For time:
Sled Drag @40/30kg + Double Kettlebell Front Rack Carry, 24/16kg, 400 m

Each time you put the weights down run to you starting point and back to the sled.

A,
Split Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x5 L/5 R

B,
Every 1 min for 16 mins, alternating between:
4 Rope Climbs
8 Strict Deficit Handstand Push-ups 10/6cm

C,
Each for time:
Bikeerg: 4x 800 m

Rest 2 mins between efforts.

Work to keep your intervals within 10 secs of one another.

D,
3 rounds for quality of:
15 Plate Front Raises, pick load
15 Plate 45 Degree Raises, pick load
15 Plate Lateral Raises, pick load

10-15 reps of each

E2M for 16min
3x Hang Power snatch
Build up in weight
+
15min amrap
15 lateral Burpees Over the Barbell
15 Deadlifts
15 Hollow to tuck

(0-20)

• 1min.: Row/Bike

• 2rds:
  9 Air squats
  7 Ring row
  5 Push ups

• 45s. Row/Bike

• 2 rds:
  5 Deadlift
  5 Muscle clean
  5 Front squat
  5 Shoulder press

• 30s. Row/Bike

• Mobility...

• 2 rds:
  3 Clean pull
  3 Power clean
  3 Front squat

Single Leg Dumbbell Glute Bridge: 4 x 10 each. Rest 60s
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Every 90sec for 9mins (6 sets):
Power snatch + hang power snatch + OHS
- Go by the feeling and add weight as you wish