4 km bike erg

Every 2min 8 front squat @60kg
Start at squats

Alternating back and front squats emom 90 sec. Semi heavy.

50m Row, 1 Power Snatch, 1 Lateral Bar over Burpee

100m Row, 2 Power Snatch, 2 Lateral Bar over Burpees

150m Row, 3 Power Snatch, 3 Lateral Bar over Burpees

Continue to add 50m and 1 rep per movement each round until the time cap is reached.
w/ Bike erg: start with 100m, Add 100m/rnd.
(50m/100m = 1 rep)

Barbell - 50 / 35kg

Reps: 5x4x3x2x3x4x5
Heavy deadlift keeping good form throughout.
Weights go up as reps go down, weights go down as reps go up.

3 x 15
Askelkyykky kuulalla/käsipainoilla
Pystypunnerrus käsipainoilla
Ojentajat taljassa

pena 8 x 4

kyykky 8 x 4

WOD
for time
50x KB/DB swing
10x sit up
40x KB/DB swing
10x sit up
30x KB/DB swing
10x sit up
20x KB/DB swing
10x sit up
10x KB/DB swing
10x sit up

3 Rounds for time
200m run
12 KB Swings
12 Wall ball thrusters
12 sit-ups
12 push-ups

1.) GHD sit ups: 10-15
2.) Plank hold: 30-45s.