1st min 1* macho man
2min bike

Repeat 10rnds

A) Kettlebell snatch ladder

1
1-2
1-2-3…
…and so on. Complete the ladder both side, adding one rep to the ladder each round. Continue until failure.
- unbroken sets
- pick weight

B) 3 rounds (1 min. work / 30 sec. rest)

1: 12 sumo deadlift high pull + AMRAP air squats
2: 12 alt. goblet lunges + AMRAP alt. V sit ups
3: 25/25 sec. unilateral carry of choice for distance (overhead/front rack/farmer)

C)
Turkish sit up
3x8 reps/side

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

3 Sets of intervals

A1. 10-minute EMOM (0:45/0:15)

1) Echo Bike for calories
2) Row for calories

A2. 10-minute EMOM (0:40/0:20)

1) Row for calories
2) 10 Box jump overs, 24/20″ + Burpees in any remaining time

A3. 10-minute EMOM (0:30/0:30)

1) Echo bike for calories
2) Power snatches / Thrusters (alt)* @ 42.5/30kg
* Use a weight where you can go unbroken for each 30-sec set.

3-minute BikeErg @ easy pace between sets

Each interval should be a pace that you can maintain (barely) for the work duration, and recover and repeat your effort on short rest. Your pace/effort should get slightly harder as you progress from EMOM to EMOM, and the work time goes down and rest goes up.
Aim to be consistent with your calories/reps on each EMOM.

Landmine Circuit – 2 to 3 rounds @ your own pace

8 – 12/arm Landmine half-kneeling press
8 – 10/arm Landmine (Meadows) row
8 – 12/leg Landmine single-leg Romanian deadlift
6 – 8/leg Landmine single-leg skater squat

AMRAP 2 x 4

20 Wallball Shots 20/14p
Max Calories Row

Rest 2:00 btw sets.

Score: Total calories

Push Jerks

5-5-5-3-3-3-1-1

Go Every 2:30

Seated Shoulder press 3x4

90 Minutes @ HR ZONE 2

10 Minutes any machine
20 Pistols
10 Minutes any machine
20 Strict HSPU

3 rounds of:
5+5 hanging around the worlds
10 Side to side MB slam
5+5 Side plank hip raises
10 MB over shoulder
Rest