4 Rounds For Time

12 Deadlifts 60/42,5kg
Row 200m
9 Hang Power Cleans 60/42,5kg
Row 200m
6 Push Jerks 60/42,5kg
Row 200m

Front Squat

3 x 3 x 75%
1 x 2 x 90%

4 x EMOM6

EMOM6
30-50m Kelkka

Lepo 2min

EMOM6
40s Soutu/pyörä

Lepo 2min

EMOM6
40s Burpee

2min Lepo

EMOM6
40s Wall ball

1600m row

EMOM 10:
ODD Min: 50s easy Row
Even Min: 50s easy Bike/Jog
+
- 45 Degree Biphasic Hip Flexor 60s each (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

10 pushups
15 abmats
10 db snatch
12/15 cal row

A,
3 rounds for max reps of:
For quality:
max distance Skierg, 5 mins
--then--
3 mins of:
max rep [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]
--then--
max rep Kettlebell Swings @16/12kg, 1 min

Complete at an RPE of 6/10.

B,
4 rounds for quality of:
Hollow Hold, 10 secs
Rest 20 secs
R Side Plank, 10 secs
Rest 20 secs
Superman, 10 secs
Rest 20 secs
L Side Plank, 10 secs
Rest 20 secs

A,
Every 2 mins for 20 mins do:
2 Back Squats, pick load
7 Strict Toes-to-bars
50 Double Unders

Back Squats- 55-60% 1RM
5-7 Strict Toes-to-bars

B,
Complete as many rounds as possible in 7 mins of:
Single Arm Overhead Carry, pick load, R 15m
10 Scap Push-ups
Single Arm Overhead Carry, pick load, L 15m
10 Scap Pull-ups

Easy.

Circuit kahvakuulalla
4 kierrosta, 45s./15s.
1. TGU:n alku
2. Etuheilautus
3. Askelkyykky kk rinnalla

4rnds

8 Tempo Push Ups. 2 Sec Down
8 Romanian Deadllft 40%
5+5 Bulgarian Split Squat