Shoulder Press

5-4-3-2-1

Send Off 2:30

E3MOM FOR 15 min:

10 kb clean & jerk
15 cal row / echo bike

R5JC

20s on - 20s off for 5 rounds
a) HSPU
b) Strict pull up
c) Pistol squat
d) Strict t2b / toes to rack
e) rest

Lepo ja kehonhuoltoa/palauttelua!

4 min on / 1 min off x 6 sets (2 each)
A. ski for calories
B. 15 KB swings, 10 burpee no jumps, 30 DU
C. row for calories

Warm-up

200m Easy

Main Swim:
2 x 500m Swim
Rest 6:00

4 x 50m Fast

Rest 1:00

Cool Down
200m Easy

For time:

10 Rounds:

500m Row
Rest 1 Minute

40min amrap
Round starter 50du
30cal row
10 thrusters 30kg
30cal ski
10 wall ball
30cal echo
10 front rack lunge 30kg
Round finisher 20burpee over bar

EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

3-4 rounds:
10-15 strict press
6-12 pull up/ ring row
10-15 push up
-rest as needed-

(20 min timecap)