40EMOM

C2 bike
C2 ski
GHD situp
Rest 1min

Choose rep schene and stick to it!

Deadlift 20-15-10 reps

A.
EMOM x6:
1.) Jumping jacks
2.) Mountain climber
3.) Russian Ab twist
4.) Air squats
5.) Walk out + Push up
6.) Burpee

• Mobility...

B.
For time:
10 One hand Devils press
10 Squat jumps
10 One hand Devils press
20 Squat jumps
10 One hand Devils press
30 Squat jumps
10 One hand Devils press
40 Squat jumps
10 One hand Devils press
50 Squat jumps

C.
Recovery jog/Walk 10-20min.
+ stretch

A.
3 rds:
10 Shuttle run (10m)
10 Air squat
10 Burpee

• Mobility...

B.
For time:
120 Qoblet Squat w/ DB/KB
120 Burpees

2500m juoksua
10 x cindy (5 leuka, 10 punnerrus, 15 kyykky)
2500m juoksu

Every beginning 3 min x 4
Dual Kb/db front rack lunge 12-18
Dual Kb/Db bent over row 6-10

Wod
14 min amrap
400m Run
10 Push up
15 Kb Shp
20 air squat

Snatch
1 set of 2's @75%
3 set of 1's @80%

Front squat

1 set of 2's @75%
1 set of 1's @80%
1 set of 1's @85%

KB Curls 3 x 8-10. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Upper Complex:
Bent Over Row+Hang Muscle Clean+Push Press+Bent Over Row
- 4 Rounds x 8 each. Rest 2:00 between rounds.
- So 8 rows + 8 HMC + 8 PP + 8 Rows = 1 set
- Goal: Use a challenging load, but make sure all rounds are done UB.