EMOM 8 @ easy/moderate pace

1) BikeErg
2) SkiErg
3) Row
4) Echo bike
+
2 rounds
30 Speed rope steps
5 Bar-facing burpees
5/side Cossack squats, alt
+
Once through
10 (cal) BikeErg
5 Bar-facing burpees
3 Snatches (anyhow) @workout weight
30 Double-unders
5 Handstand push-ups
3 Front squats @ workout weight

LÄMMITTELY
2 kierrosta, 60s./liike
1. V-nosto + ylhäältä alas soutu
2. Face pull
3. Olkavarren kierrot seinällä vk
4. Pull over kp

1 kierros, n. 60s./liike
1. Roikkuminen
2. Kepin läpivienti telineessä (eri oteleveydet)
3. Rullan päällä uimarit
4. Rullan päällä rintarangan ojennus-koukistus
5. Jousiampuja kylkimakuulla

VOIMA
3 x 10 lattiapunnerrus

CIRCUIT
3 x 45s./20s.
1. Laite
2. Boksin / stepperin ylitys
3. Punnerrus
4. Jaloilla avustettu leuanveto
5. Lepo

3 x 10
lepää kierrosten välissä n. 60-90s.

2x 1000m c2bike

A: Ring pull ups pronated 3xMax
B: Push ups 10x10, E2M
C: SA kb rows 2x15
D: DB Shoulder flys 2x8
E: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
F: DB skull cruschers 1xMax

2 – 4 rounds

200m Run @ build pace each round
50m walk

2x5 reps of Seal row

A)
1. 200 m run
2. Rest
B)
15 sdhp 24 kb
12 push up
C)
1. 12 step walking lunge 24 kb
2. 16 sit ups
D)
1. 10 db snatch 25 kg
2. 10 squat 24 kb

1 min rest betwee emoms

For Time:
6 Muscle Ups
24 cal Row
16 cal Bike
16 (8 each arm) Dumbbell Squat Snatches 50lbs/35lbs
15 cal Bike
24 cal Row
6 Muscle Ups

For Time

1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)