400m row
Then
2 rounds
10 push ups
0:30 bar hang
10 banded face pulls

Pendlay row
E2MOM x4
8 reps

A: 3 RM Snatch pull
B: 3 RM Clean pull
C: Speed Back Squat 4x3 @75% of back squat max

Box step up 4x6/6
Legless rope climb 6x1

Wu:
2min erg
Kuminauhalla 2 rounds
10 x sisäkierto molemmin puolin
10 x ulkokierto molemmin puolin
10 x Ylöstyöntö molemmin puolin
10 x soutu

I go u go (Both do 60 rounds)

60 rounds
1 power clean
1 front squat
1 stoh

Every 10 rounds perform
5m hsw / 2 wall climb / 15-20s. Handstand

tc 40min

YGIG

40 kcal Row
40 Power clean 60/40 kg
40 Box Jump over
40 kcal Row
40 Box Jump over
40 Power clean 60/40 kg
40 Push-up
40 Box over jump
40 kcal Row

WARM UP
3 Rounds

15 squats
15 mountain climbers
15 jumping jacks
15 squat rotations

STRENGTH/SKILL
Emom 20min
1. 20 lunges. use weights
2. 10-15 push ups
3. 10-15 press
4. 10-15 Chair dips

WORKOUT
Amrap 10min

5 burpees
20 scissor kicks
20 russian twist
10 pistol squats (scale as needed)

COOL DOWN

5-10 min foam rolling and stretching glutes.

FOR TIME OF:
25-20-15-10-5
HSPU
50-40-30-20-10
DU

Shoulder press 3x5
Or
Strict HSPU 3xMax
+
10-1
pull ups
Ball slam
Push ups

Against an 18-minute clock with 4 minute rest between sets, complete two sets of:

1500/1250 m row or 1,2 km hill trail run
24 box over jumps
800 m run or 5 min bike
24 Single DB alternating devil’s presses

FOR TIME OF:
15-10-5
FRONT SQUAT 60/40 40/30
30-20-10
BOX JUMP