A,
Front Squat 6-4-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

C,
For time:
25 Strict Handstand Push-ups
50 Wall Balls@9/6kg
75 USA Kettlebell Swings @24/16kg
50/40 echo Bike Calories

Every time you break on any movement, add 10 reps to the final bike calories count. Don't exceed 120 calories on the bike.

Bike Calories- edit in the number of reps completed

Goal: Sub 15 mins

D,
For quality:
Banded Plank On Hand, 1 min
10 Plate Lateral Raises, pick load
10 Plate 45 Degree Raises, pick load
10 Plate Delt Raises, pick load
Double Kettlebell Overhead Hold, 24/16kg, 45 secs
15 Scap Pull-ups
15 Scap Push-ups
Ring Support Hold, 30 secs
20 L/20 R Diagonal Banded Pull Aparts
40 Band Face Pulls

Back squat 1 rm

OHS 1 rm max

20min emom

10 cal echo bike 90% effort. Loppu aika lepoa

Parittomalla pistoolit 8-10 reps
Parillisella t2b 8-10 reps

• 100/80/60/40/20 cals

After each turn on the ERG, do following complex w. 2x17.5kg dumbbells:

• 10 DL
• 10 Hang Cleans
• 10 Squats
• 10 Press

Vinopenkki käsipainoilla 5x20-30

Kyykky 3x10x60%

Takaolkapää-soutu 3x30

Ojentajat kumpparillä yhdellä kädellä 5x15 / käsi

SitUps 100 toistoa AFAP

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

3 rounds
10/8 cal bike or row
8 box step ups
10 passthroughs
8 DB press (lightweight)

WOD
Every minute on the minute for 30 minutes complete…

Min 1: 14/10 Calorie Bike

Min 2: 15 Single Arm Alt. DB Clean & Jerk 50/35

Min 3: 50 Double Unders

Min 4: 14/10 Cal Row

Min 5: 15 Box Step Ups with plate in hands 20″ 45/25

Min 6: Rest

Power