Box step up 4x6/6
Legless rope climb 6x1

Wu:
2min erg
Kuminauhalla 2 rounds
10 x sisäkierto molemmin puolin
10 x ulkokierto molemmin puolin
10 x Ylöstyöntö molemmin puolin
10 x soutu

I go u go (Both do 60 rounds)

60 rounds
1 power clean
1 front squat
1 stoh

Every 10 rounds perform
5m hsw / 2 wall climb / 15-20s. Handstand

tc 40min

YGIG

40 kcal Row
40 Power clean 60/40 kg
40 Box Jump over
40 kcal Row
40 Box Jump over
40 Power clean 60/40 kg
40 Push-up
40 Box over jump
40 kcal Row

WARM UP
3 Rounds

15 squats
15 mountain climbers
15 jumping jacks
15 squat rotations

STRENGTH/SKILL
Emom 20min
1. 20 lunges. use weights
2. 10-15 push ups
3. 10-15 press
4. 10-15 Chair dips

WORKOUT
Amrap 10min

5 burpees
20 scissor kicks
20 russian twist
10 pistol squats (scale as needed)

COOL DOWN

5-10 min foam rolling and stretching glutes.

FOR TIME OF:
25-20-15-10-5
HSPU
50-40-30-20-10
DU

Shoulder press 3x5
Or
Strict HSPU 3xMax
+
10-1
pull ups
Ball slam
Push ups

Against an 18-minute clock with 4 minute rest between sets, complete two sets of:

1500/1250 m row or 1,2 km hill trail run
24 box over jumps
800 m run or 5 min bike
24 Single DB alternating devil’s presses

FOR TIME OF:
15-10-5
FRONT SQUAT 60/40 40/30
30-20-10
BOX JUMP

• EMOM x6: 1.) Row/Bike/Ski/Air run 2.) Walk out + push ups 3.) Active shoulders + Ring row

Rest 1min...

• EMOM x4:
  1.) Kipping swings
  2.) 4-6x 3s. Hollow holds + 4-6x 3s. Arch holds

• Mobility...

• Work on: Gymnastics

Optional work, OTM 10 (5 rds):

Odd: 10-20 unbroken wallball
Even: 5-20 unbroken kipping pull ups/c2b

This is not all out exercise! Pick a rep scheme you can maintain through the workout.