Bike 25 min Moderate Pace

30 Lunge
20 GHDSU
1:00 Frog Pose
10 + 10 Lizard
20 Scorpion
10+10 Box Lowers
Row 4 min

2x
45s. Row/Bike
8 KB swing
8 Qoblet squat
8+8 One hand KB Press

2x
30s. Active shoulders (handstand)
30s. Hollow + Arch

• Mobility...
• Work on Shoulder press

Warm Up
Ergo 5 min
...
3 rnds
0:30 hang on pull up bar
3 Shoulder Press
5 Push Press
10 Wallball
10 GHD SU
30 Double Unders

6 rounds,
2 min ON, 1 min OFF

A)
8 kcal echo bike
6 slam ball over the shoulder

B)
30-50 DU
12 DB snatch

1. 6/6 Yhden jalan lantionnosto
2. 10 Tankosoutu
3. 5/5 Puolikas turkkilainen ylösnousu
4. 20-40s Lankku pallon päällä

Deadlift heavy 5rep of today
+
16min emom
1: Row @ moderate pace
2: Hang Power snatch x3 @ moderate to heavy weight

0:00 - 15:00

1 Mile weighted run
*Alternative: 2000m row or 4800m Assault Bike

15:00 - 30:00

10 rounds:
5 Hang Power Cleans 95/65lb
5 Push Jerks
5 Thrusters

Score = Time

3-4 Kierrosta laatua vastaan:
12 Puolikas linkkari
20 Russian twist
20 Vuorikiipeilijä
60s Lepo

1. 40s Soutu
2. Kahvakuulaheilautus
3. 40s Pyörä
4. Burpee
5. 40s Viivajuoksu
6. Lepo