1a) Zercher Goodmorning: 4 x 8-10. Rest 30s.
1b) Ring Rows: 4 x 10 (1 ct pause). Rest 30s.

2 rounds:

4 min amrap
15-12-9-6-3-6-9...
Air Bike cal
KB swing

Rest 3 min

4 min amrap
500 meter row (buy out)

7 rower over burpee
7 t2b
14 air squat

Rest 3 min

4 min emom
1. Ski ergo max cal
2. 5 pull up, 10 push up, 15 box jump

Rest 8 min

For time :

30 step over box
30 OHS with sandbag

rest 2 min

40 step over box
40 back squat with sandbag

rest 2 min

21-15-9
box over burpees
pull ups

hang power snatch (above knee) + high hang squat snatch

EMOM 10

1+1, climbing start @ 50% squat snatch

Back Squat

5RM OTD.

• Amrap 70% (5rm)

50-60 minuuttia juoksua

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
hollow rock x5
jax
heel grab
side lunge
run back

Metcon/*Rx(16)
400m run
then
21-15-9
step ups/*box jump 24/20
abmat sit ups/*ghdsu
cal row/airdyne
then
400m run

gym goat/cc movements(10)

Finisher
1 min plank
15 side plank pt per
50 knee tap crunch
2 min hip opener

Body Armor
Not For Time:
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts

• 4 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets

Conditioning
3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)