Teams of 2 (you go I go)
For time:
1000 cal row
100 Toes to bar
100 WB 9 kg
100 Sit Up
100 Burpee over bar
100 GTOH 42.5 kg
100 Push Up
400 DU

TC:75 min

1x6x65
2x5x70
1x6x75

In every 4min for 6 sets, alternating between:

A: 500m row
15 wall ball

B: 1000m airbike
15 KB swing

Score is the slowest interval (of each)

2000m bike erg
30 gorilla rows
40 front rack lunges with KB
2000m bike erg
30 slamball to partner (medball)
30 burpees

*split reps as you like

Ja vika viikko nykymallia!

5 rnds for time:
6 power clean 60/42.5kg
8 bar facing burpee
6 devil's press 2x22.5/15kg
10/8kcal assault bike

A) EMOM 18’
A, 6 Russian KB swing + 6 goblet squat @heavy
B, 6 Double KB Deadlift High Pull + 6 Double KB Hang Clean
C, 6 single arm KB row + 6 single arm thruster (one round left arm, one round right arm)

B) AMRAP 8’
12 double KB Hang Snatch
10 double KB STOH
8/8 double KB Front Rack lunges

C) Core: 2-3 rounds
12 bear plank KB pull through
40-60” hollowbody hold

For time

• 40 burpees
• 200 double-unders

Snatch

A) WU
E2MOM X4-5

• 2 Muscle Snatch + 2 Squat Snatch + 2 OHS

B) PRIMER
E2MOM X10:

• 1 Squat Snatch *start @70% and build up

Back Squat

• 3x5 @80+%

Strength

A) Strict Press

1) Build to days heavy 3RM

2) + 2-3x4-6 reps @90% from 3RM

B) Strict Chin Up

1) Build To Heavy 3RM

2) + 2-3x 4-6 @90% from 3RM

Deload Day

• PK 60-90min Easy Z2 Run Outside