A.
* 2min. Row/Bike/Run

• 2 rds:
  4 Up & down dog
  6 Spider lunge + twist

• 1min. Row/Bike/Run

• 2 rds:
  4-6 Kang squat w/ barbell
  4-6 Ring row/Strict Pull up

• Mobility...

• Back squat:
  8x ~40%
  6x ~50%
  4x ~60%

Warm up

3 rounds
1 min bike or 200m run
10 good mornings with barbell
10 kettlebell swings

Deadlifts
E2MOM x 6
8 reps

• aim to add weight at least 2-3 times throughout EMOM
• do 2-3 rounds of 10 reps to warm up to EMOM

5 ROUNDS 1' PER STATION OF TOTAL REPS OF:
*DOUBLE UNDER OR SINGLE UNDER
*DOUBLE DB THRUSTERS
2× 15/10 2×10/7
*REST

Eilinen/Lepo

Row 1600 m
20 rounds of
5 pushups
10 situps
15 squats
Ski 1600 m
Timecap 60 min

EMOM 21'
12/10 power snatch
12/10 Front squat
12/10 barbell retro lunges
40/30 20/15

“Gone In 60 Seconds”

For Time:
20 Power Snatches (115/85)
20 Toes to Bar
20 Overhead Squats (115/85)
20 Chest to Bar Pull-ups
20 Squat Snatches (115/85)

*On the Minute: 20 Double Unders

KILOS
52/38

Warm up for WOD
EMOM x 12 (3 rounds)
Min 1: 5 power cleans (building weight each round)
Min 2: 5 front squats
Min 3: 5 HSPU
Min 4: 5 TTB

WOD
21-15-9
Power cleans 135/95
Front squats 135/95
400m run (after each round)

Then directly into

9-15-21
HSPU (sub seated dumbell press)
TTB (sub hanging knee raises)
400m run (after each round)

*longer workout today. Should take about 20-30 mins to complete.

*Weight on barbell should be moderate allowing for no more than 3 breaks within sets.

• scale options for run: bike 30/20 cals
  Row: 500m

• if you would like to scale the entire workout you could do 15-9-6 rep scheme with a 200m run instead of 400m

A.
5x
5 back squat (2sec pause at the bottom)

B.
4x
5+5 backrack reverse lunge
10+10 walking lunge steps (2xDB)

C.
3x
10+10 one leg glute bridge (hip raise)
12 tempo cyclist squat (barbell)

D.
3x
6 GHR (good morning)
20 GHD (AB mat)

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