3 rounds
1 min bike erg
7 kip swing
5 abmat sit up
5 push up

---

5 Rounds for time

15 T2B
15 DB Devil presses
15 Cal bike erg

DB 2x22.5/15kg

A) Strength
“1 minute Turkish get up”

• Choose a weight you can complete a Turkish get up with for 1 minute (30 seconds up and 30 seconds down)
• Complete 3 reps on each side

B) WOD
Every 3 mins x 4 sets

15 double KB deadlifts
12 alternating gorilla rows
9 double KB cleans
6 alternating reverse lunges

@2x20/12 kg

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B1: Archer push ups 3set (L+R=1rep)
B2: Bulgarian split squat 3set
C1: SA DB press 2set
C2: Wall sit 2set
D: DB Shoulder flys 1xMax
E: Supine triceps DB extensions 1xMax

Clean & Jerk

1 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%
1 x 95%
3 x 1 @ Max

Voima
E3MOM, 4 rounds
Deadlift x6
-nouseva paino

WOD
For Time
12-9-6-3
Deadlift
sit up
goblet squat

EMOM 14

Minute 1 : 2 Rope Climb
Minute 2 : 15 Wallball

Warm-up

3-minute Row + 3-minute Echo
+
2 rounds
5 KB Sotts presses
10 Hollow rocks
5 Ring row transitions
+
2 rounds @ increasing pace
5 Overhead squats
5 Chest-to-bar pull-ups
1 Wall walk
5 GHD sit-ups
1 Shuttle run
5 Handstand push-ups
5 DB deadlifts
60-second Echo bike after each round

3-minute Row + 3-minute Run/Bike

2 rounds
10 Hollow rocks
5m/side KB rack duck walk
10 KB Seesaw presses
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Power clean and jerks
3 Bar muscle-ups
4 Box jump overs
3 Burpee pull-ups
2 Shuttle runs
60-second Air bike between rounds

A) 4 Rounds for time
12/8 (cal) BikeErg
6 Ring muscle-ups
Start part B @ 8:00

B) 4 Rounds for time
12/8 (cal) SkiErg
12 Wall balls @ 14/9kg
Start part B @ 16:00

C) 4 Rounds for time
12/8 (cal) BikeErg
10m Handstand walk
Start part B @ 24:00

D) 4 Rounds for time
12/8 (cal) SkiErg
6 Devils presses @ 2 x 22.5/15kg

Time cap. 6:00 for each piece

Ring muscle-up → Reduce reps (3 to 5 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (6 to 12 reps)
Wall walk (3 to 4 reps)

3-minute Air bike + 3-minute Row

2 rounds
10 Tall kneeling halos
5 Kneeling goblet get-ups
5 Ring row transitions
10 Handstand shoulder taps
+
2 rounds @ increasing pace
2 Ring muscle-ups
5 Wall balls
5m Handstand walk
2 Devils presses
60-second Bike/SkiErg after each round (alternate)