10x
2min ON/2min OFF

alt. A and B

A) 25/18 Cal. Row
+
Max reps Wall Ball in the remaining time

B) 25/18 Cal. Assault Bike/BikeErg
+
Max reps Double Unders in the remaining time

Buy in 1500m row
3 rounds of
20 kettlebell swings
20 abs
20 box jump

10x every 90s A and B
A : 6 x deadlift
B : 6 x bench press

Run / Row / Bike

4 sets:

5 rounds:
40s fast
40s recovery (jog)

5-10min Row/Airbike/Bike
Then 3-4 rounds:
5+5 DB Hang C&J
10 Kipping Swing
10m Inchworm Walk

---

5+5+5 Wall Squat video and Snatch Drills video

Optional Accessory
GYMNASTIC CONDITIONING

3x15-25 GHD Sit-Up

RPE 3+ to 4, rest as needed between

5-10min Row/Airbike/Bike
Then 2-3 rounds:
20sec Double KBS (eye level)
10sec rest
20sec Double KB STOH
10sec rest
20sec Double KB Front Squat
10sec rest
20sec Double KB Snatch
10sec rest

---

Banded Shoulder Flow video + Frog Flow video

5min Row/Airbike/Bike nose breathing only

10m 4-Step Walk video
10m Inchworm Walk

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
3 bench press on the minute for 8:00 minutes

WRK(18)
WRK 7:00 REST 2:00 x2
800m run
then RPT
16 dumbbell lunge 25/15 or 35/25
8 bodybuilders 25/15 or 35/25

Opt(12)
Run 4:00 walk 2:00 x2

Finisher
100 bicycles
1:00 min quad stretch

Lämpö 10 min

5 Pressi niskasta Te-ote
5 Valakyykkyy
5 Te- Veto
5 Raaka tempaus
5 Tempaus taskuilta

Voimatempaus + Snatch Drop
5 x (2+2)x40-50%

Tempaus, taskuilta
4 x 2 x70-80%

Tempaus, polvelta
3 x 2 x 80-90%

Tempaus
3 x 1 x85%-90%

Panda Pull
5 x 2 x 70-80%

Etukyykky
4 x 3 x75%