• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Hip IR Pails/Rails

3 rounds for time:
2000m Bike Erg
1000m Row Erg
500m Ski Erg

5 min rest between rounds

2 Rounds
25 cal bike
25 pull-ups

2 Rounds
25 Wall Balls
25 front squat

2 Rounds
25 burpees
25 power snatch

25 Curtis

Aikaa vastaan:

• 500m soutu
• 10/10 bulgarian split squat
• 50cal BikeErg
• 10 GHD-istumaannousu
• 400m soutu
• 10/10 bulgarian split squat
• 40cal BikeErg
• 10 GHD-istumaannousu
• 300m soutu
• 10/10 bulgarian split squat
• 30cal BikeErg
• 10 GHD-istumaannousu
• 200m soutu
• 10/10 bulgarian split squat
• 20cal BikeErg
• 10 GHD-istumaannousu
• 100m soutu
• 10/10 bulgarian split squat
• 10cal BikeErg
• 10 GHD-istumaannousu
• 100m SkiErg
• 10/10 bulgarian split squat
• 10cal BikeErg
• 10 GHD-istumaannousu
• 200m SkiErg
• 10/10 bulgarian split squat
• 20cal BikeErg
• 10 GHD-istumaannousu
• 300m SkiErg
• 10/10 bulgarian split squat
• 30cal BikeErg
• 10 GHD-istumaannousu
• 400m SkiErg
• 10/10 bulgarian split squat
• 40cal BikeErg
• 10 GHD-istumaannousu
• 500m SkiErg
• 10/10 bulgarian split squat
• 50cal BikeErg
• 10 GHD-istumaannousu

9-8-7:
Power Snatches
Overhead Squats

30/24 cal Air Bike / Row

6-5-4:
Power Snatches
Overhead Squats

30/24 cal Air Bike / Row

3-2-1:
Power Snatches
Overhead Squats

Rx: 50/35kg

(Time cap: 20min.)

Complete as many rounds as possible in 20 minutes of

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 000.

Then, at the 2000 mark, begin a 2-mile run.

42-30-18 reps for time of

• Row (cal.)
• Alternating dumbbell hang snatch

♀ 35-lb. dumbbell
♂ 50-lb. dumbbell

For time

• 100 burpees

12min amrap
15/9cal echo
10 ringrow
15/9cal ski
10kbs

3*10

Vinopenkki
Ranskalainen punnerrus
Vipunosto selin
Askelkyykkykävely