For time

• 40 kettlebell swings
• 40 knees-to-elbows
• 800-meter run
• 30 kettlebell swings
• 30 knees-to-elbows
• 800-meter run
• 20 kettlebell swings
• 20 knees-to-elbows
• 800-meter run
• 10 kettlebell swings
• 10 knees-to-elbows

♀ 35 lb
♂ 53 lb

A) On a 12:00 running clock
3-4 sets for quality of:

6/6 half kneeling bent press
8/8 goblet lateral box step ups
10/10 teapots

B) 2 rounds for time with a partner

30 double KB snatch@2x24/16 kg
60 sit ups
30 double KB clean&press
60 hollow rocks
30 double KB thrusters
60 sec. plank

Time cap: 18 mins

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog

-Rest as Needed b/t Sets-

Kässärihommia

3 rounds @ steady pace

6 Windmills e/side
3-minutes Assault bike
6/side DB bird dog rows
3-minutes Assault bike

3 rounds @ steady pace

6 e/side DB Lateral lunges
3-minutes Row
6 Jefferson curls – KB or empty barbell
3-minutes Row

3 rounds:
Lankkuaskellus
Lankku-sivulle taivutus
Jalkojen nostot
Flutterkicks

3x3@barbell, 3x1@92-97%, 2x1@80%, rest btw sets 2min

For time

• 15-12-9 reps of Back squats
• 30-24-18 reps of Ring dips

♀ 155 lb
♂ 225 lb

Sled pull 5x40m backwards
Heavy
rest 2min between sets

In pairs sharing the reps (@ Running clock)

Treenaaja - Kuntoilija

00:00 - 05:00 => 50-60 Cal Ski
05:00 - 07:00 => 60 toes through rings or ring legs raises
07:00 - 12:00 => 90 - 120 Wall balls
12:00 - 17:00 => 1000m Run