Warm-up
3:00 Air Bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Overhead squat
3 Overhead squat (tempo 3211) @ empty barbell
3 Overhead squat (tempo 2111) @ empty barbell
3 Overhead squat @ empty barbell
* tempo 3231 = 3 sec down : 2 sec hold (bottom) : 1 sec up : 1 sec pause (top)
* tempo 2121 = 2 sec down : 1 sec hold (bottom) : 1 sec up : 1 sec pause (top)
+
4 rounds
5 Overhead squat* @ build up each round
20 Double-unders
5 Toes-to-bars
6 DB snatches, alt
1:00 Row / Air bike / SkiErg (rotate)

AMRAP 14:
9-12-15-18…
- Row or Assault bike cal
- Thrusters

Continue adding 3 reps and 3 calories for each round
Rx: 30 kg/42,5 kg

5 Sets: 22 min
- 2 Front squats

Start from 82,5% and build to heavy.

Pena päivä

AMRAP 12 IGYG, with partner

7 Front Squats 40/30kg
4 Bar Over Burpees
15 Wallball Shots

2-3rounds:
10 hollow pull down
10-20 banded pull apart

Single-arm KB Skill Medley

10 – 8 – 6 – 4

Dual KB hang clean & shoulder to overhead
Steps/side Single arm KB overhead walking lunge
Dual KB hang snatch
Steps/side single arm KB overhead squat

Rest as needed between movements/rounds

KB weight(s). Pick a weight for each movement that allows you to move well; you can go heavier each round as the reps go down.

6 Sets. :

Big Sets RMU
4 Min easy Pace Ski

E3MOM for 3 rounds:

10 deadlift
20 cal echo bike

Q7AV

Front Squat

6 x 2