4 Rounds:

1:00 Cardio
20s Belly to Wall HS Hold
40s Wall Sit
8 Medball Thruster

AMRAP 20

500/400m Bike Erg
Max Unbroken Push Jerks 70/47,5kg
500/400m Bike Erg
Max Unbroken Bar Muscle Ups

• Athletes should aim to complete the same number of push jerks and BMU each round as opposed to starting with big sets and have them get significantly smaller as the workout goes on.

• Bike at pace that allows you to recover and prepare for the next set of push jerks or BMU

3 Rounds:

10s Top Of ring dip Hold
20s Hollow Hold
10s Middle of ring dip hold
20s Hollow hold
10s Bottom of ring dip hold

15 rft

5 wallballs
3 hand stand pushups
1 d-ball clean @50
E4mom Inc 00:00 = 20 cal ski erg

PARTNER WOD

10 rounds each For Time:
You Go I Go

11/8cal bike
8 push press @40/30kg
8 push ups
8 front rack lunges @40/30kg

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10 kierrosta molemmille. Toinen huilaa, kun toinen tekee kierroksen

Back Squat Ladder
3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

One round is 3 reps, 90sec rest,
2 reps, 90sec rest and one rep.
Use the same loading for all
sets, but add loading to each
round.

All rounds with RPE 4 to 4+

40 - 60 min Bike, Row or Run

Banded Bent Iso Row: 3 x 12-15 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Triple Unders Practice 10 min

3 RFT

1000/900m Bike Erg
20 Pull Ups
30 Wallball 20/14p