3-minute Echo bike + 3-minute Row
+
2 rounds @ increasing pace
1 Rope climb
4 Handstand push-ups
2 Power snatches
4 Overhead squats
60-seconds Air bike/SkiErg after each round (alternate rounds)

20 rounds
1 power clean ( your choice)
3 bfb
5 wb

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1(L+R=1 rep)
C: SA ”poor mans” SA Push ups 3x3/arm
D: DB Bulgarian split squat 2x8
E: SA KB rows 2x15/arm
F: Push ups 2xMax

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

6 rounds

13 cal assault bike
7 DB Thrusters

rest 1:1

5 rounds
30s. rest between the movements
rest 90s. between rounds

10 DBL DB Front squat
5 DB DB push press e/s
12 alt. DB power clean & push jerk
12 alt. snatch

Set 1: 40% x 5
Set 2: 50% x 5
Set 3: 60% x 5

The % are calculated from 90% of your 1RM!
1+ means AMRAP!

4 rounds for quality

20 bent over flies
20hollow rocks
20 barbell good mornings 20/15kg

HSPU
EMOM 6 min

5-12 reps deficit hspu

5x 3 min AMRAP, 2 min rest

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar