EMOM 8
- Am.heiluri x 20
- Burpee x 10

EMOM 8
- Thruster x 15
- Seinäpito 45sek

EMOM 8
- Russian twist x 20
- Abmat sit ups x 15

Bike 24x500m / rest 15s

Score: average 1000m pace

3min on - 1:30 off x6 w/ partner, alternate between a & b:
a) 10 db snatch - 5 box get over
b) 5 s.a devil's press - 7/5 cal air bike / bike erg / ski erg

YGIG round at a time - one partner rests while other one completes a full round.

Bench press 3x3 60% and 3 singles 70% ,80% & 90%.

HR Zone 2

20 Minutes Bike
20 Minutes Row
15 Minutes Bike
15 Minutes Row

On The 2:00 x 5 Sets :

1 Deadlift

** use same weight across

• aim to perform all sets 90% ( or higher )

Set 1 : 6 Squat Snatch @61%
Set 2 : 4 Squat Snatch @ 70%
Set 3 : 2 Squat Snatch @ 79%
Set 4 : 6 Squat Snatch @ 64%
Set 5 : 4 Squat Snatch @ 73%
Set 6 : 2 Squat Snatch @ 82%
Set 7 : 6 Squat Snatch @ 67%
Set 8 : 4 Squat Snatch @ 76%
Set 9 : 2 Squat Snatch @ 85%

Rest 1-2 minutes between sets.

Row 5:00

30s Banded Pass Trough
30s Banded around worlds ( L )
30s Banded around worlds ( R )
1:00 Frog Stretch

10 snatch, 1 rep every 30sec

50 Minutes Of :

22-24-26-28-30-32...

Row Calories
Toes to Post
Bike Calories
Medball DeadBugs
Echo Bike Calories
Hollow Hold ( seconds )