• 0:00-5:00, EMOM5 of Cindy, on each minute:
  • 5 pull ups
  • 10 push ups
  • 15 air squats
• 5:00-6:00, rest 1'
• 6:00-14:00, 2 rounds of Mikko's triangle (EMOM8):
  • Row (20/16 cal/min *)
  • Ski (*)
  • Bike (*)
  • Rest
• 14:00-X, 1 round of Whitten w/out run, AFAP:
  • 22 KBS @ 32/24 kg
  • 22 Box jumps 24/20"
  • 22 burpees
  • 22 WB @ 9/6 kg

Record the finishing time X.

For time

• 5 deadlifts
• 10 bar-facing burpees

C&J

A) WU EMOM5:

• 1 Muscle Clean + 1 Hang PC + 1 Split Jerk (jos pystyy)

B) 3x3 Seated High Box Jump

C) E2MOM X6-8:

• 1 Clean Pull + 1 Hang PC + 1 Split Jerk (jos pystyy) (Build Up) (start @75% from 1rm c&j)

*pelkät cleanit jos käteen sattuu

D) Clean Pull 3x3 (Floating)
*älä anna tangon koskea lattiaa toistojen välissä

Sprint Intervals

E4MOM X4:

• 8 Cal Echo (fast)
• 20m Sled Push (light and fast)

Strength

A) 4 Rounds:

• 10 BB Bent Over Row

-rest 30s-

• 10-15 Ring Row

-Rest 1min-

B) 4 Rounds:

• 8-10 Parallette Dip

-rest 1min-

• 15-20 Push Up

-rest 1min-

Pulling

E3MOM X6:

Set 1-2: 5 Chin Up (Weighted)
Set 3-4: 3 Chin Up (Weighted)
Set 5-6: 1 Chin Up (Weighted)

Push & Pull

EMOM 16:

1) 2-3 Rope Climb
2) 45s Ski Erg (Moderate)
3) 10 DB Bench Press
4) 45s Ski Erg (Easy)

AMRAP 18

• 20 Cal Row
• 16 Box Jump Over
• 14 DB Snatch @50lbs // *12 Dual KB Hang Clean

*Kb jos käteen sattuu snatch

Accessory

3-4x For Quality:

• 10/10 DB Hammer Curl
• 10-15 BB/DB Skull Crusher

C&J

A) WU EMOM5:

• 1 Muscle Clean + 1 Hang PC + 1 Split Jerk

B) 3x3 Seated High Box Jump

C) E2MOM X6-8:

• 1 Clean Pull + 1 Hang PC + 1 Split Jerk (Build Up) (start @75% from 1rm c&j)

D) Clean Pull 3x3 (Floating)
*älä anna tangon koskea lattiaa toistojen välissä

Sprint Intervals

E4MOM X4:

• 8 Cal Echo (fast)
• 20m Sled Push (light and fast)

Gymnastics

EMOM 16:

1) 2-4 Rope Climb
2) 45s Ski Erg (@vk)
3) 20m HSW
4) 45s Ski (@pk)

Strength:
A) 4 Rounds:

• 4-6 Rope Pull Up R -rest 30s-
• 4-6 Rope Pull Up L -rest 1min-

B) 4 Rounds:

• 8-10 Parallette Dip -rest 1min-
• 15-20 Push Up -rest 1min-

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk

8 sets (4-4)
Alternating A&B

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Devil Press @2x22,5 /15
-Max rep WB @9/6

AMRAP 3:00 ON / 1 min OFF
-20/15 cal Row/Bike/Ski
-12 Renegade Row +Push Up @@2x22,5 /15
-Max Medball Burpee Cluster @9/6

Snatch

A) WU Set x3-4

• 3 Snatch DL + 3 High hang muscle snatch + 3 OHS
• 3 DB Squat Jump

B) Build up to days technical 3RM Squat Snatch (drop and go)

C) EMOM 9:

1-3: 1 Squat Snatch @95% from days 3RM
4-6: 2 Squat Snatch @85% from days 3RM
7-9: 3 Squat Snatch @75% from days 3RM

Squats

Pause Back Squat (1s pause pohjalla)

• 5x5 *rest 3min between *en laita prosentteja, tee päivän fiiliksen mukaan vielä.

EMOM 10

1) ''X'' C2B (yks pitkä setti)
2) 10 Ground to Overhead @42.5kg

-Rest 5-

EMOM 10

1) ''X'' GHD (15?)
2) 10 Power Clean @45-50kg

ACCESSORY

A) 4 Rounds For Quality:

• 20m Backwards Sled Drag
• 45-60s SB Bearhug Hold

B) 4 Rounds For Quality:

• 30m Double KB Fr. Carry
• 40m Heavy Farmers Carry

ENGINE

10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 8 Double DB Hang Power Clean (@45lbs)
- 8 DB Box Step Over
- 8 Burpee To Target

Into,
10min Row/Bike/Ski (@easyish)
Into,

5MIN AMRAP:
- 6 T2B/V-Up
- 6 Dual DB Squat
- 6 Burpee Over DB

Into,
10min Row,Ski,Bike (@easyish)

5MIN AMRAP:
- 4 Devils Press
- 4 Strict Pull Up
- 4 Burpee Pull Up

Into,
10min recovery erg

For time

• 35 pull-ups
• 35 shoulder-to-overheads

♀ 75 lb
♂ 115 lb