Every 4 min x 4

8 clean and jerk
8 weighted sit-up
8 front rack lunge
8 bar over burpee

Rx weights: 60/40kg

Partner workout
3 rounds
Row cal 2 min/ rest 2 min

Result is cal you both rowed

4 rounds of
7 Box step up e/s 35-55kg
10 DB DB z press AHAFA
1 min rest

Complete as many rounds as possible in 20 minutes of:

• 15-ft. rope climbs, 2 ascents
• 20 one-legged squats, alternating
• 40 double-unders

500m row then
2 sets x 20 reps alternating:
Parallette Shoulder Extensions
hollow rock
then
3 rounds of
5 1- arm bench press
5 false grip ring row to chest with 2 s. hold
10 air squat

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Ring Dip

6-5-4-3-3
Built up AHAFA
90s. rest

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EMOM 6
on a minute perform the following complex without coming off the bar.
1 leg toe to bar L
1 leg toe to bar R
toe to bar
butter fly pull up
- keep full grip/false grip, thumb around the bar and knuckles slightly over the bar. Focus on taking a grip that does not slide.

"Lumberjack 20"

20 deadlifts
Run 400 m
20 KB swings 32/24 kg
Run 400 m
20 overhead squats (115lbs)
Run 400 m
20 burpees
Run 400 m
20 C2B pull ups
Run 400 m
20 box jumps (24/20")
Run 400 m
20 DB squat cleans (45/35 lbs)
Run 400 m

10-minute EMOM row 15/12 calories.

For quality (30 MIN)

• 2 min Erg (semi-hard speed)
• 10 Push-up
• 10 Ring row

-Harjoitellaan

A. Etunojapunnerrustekniikka
B. HSPU Boxilta.
C. Käsilläseisontaan meno seinälle / pidot
D. Maastavetotekniikka
3x5 mave, oma paino

Accessory Work
3-4 sets of
10-15 banded side steps (each way, miniband right above ankles)
10-15 banded hip bridges
5 sharp box jumps to 60-75cm
rest 1.5-2 min bwn sets

Cool down
3-5 min light cardio and short recovery streching if feeling like it.