Warm-up:

3x
15/12 Echo bike
20 Cossack squats
10+10 Half kneeling 1-arm shoulder press
6 Burpees
:40 Plank hold

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Shoulder press 6 rep max
* +4 x 6 @ 90%

Push press,
2 x 10 @ 62%
2 x 8 @ 68%

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Metcon (time)

4 Rounds for time:
30/24 Calories echo bike
10 Devil’s press, 2 x 20/15kg

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Bonus:
5 x 15 Banded pull-ups
4 x 12 Behind the neck barbell tricep extension
3 x 12 reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

EMOM’12
1. 5 Power snatch
2. 5 Hang power snatch

EMOM’12
1. 5 Power clean
2. 5 Hang power clean

2x
0:40 on / 0:20 off
- Crossed mountain climbers
- Hollow Hold
- Plank Walk ups
- Superman's
- Windshield Wipers

1.6km Run / (Row)
50 Box jumps (60/50cm)
12 Sandback over to shoulder (60/45kg)

800m Run / (Row)
35 Box jumps
9 Sandback over to shoulder

400m Run / (Row)
20 Box jumps
6 Sandback over to shoulder

(Time cap: 30min.)

EMOM’16
1. 7 Bench press 60/40kg
2. 40 DU
3. 5 Bar muscle up
4. 12 Pistols Alt.

-find todays heavy
-2min rest

Row 5k
3min rest
Ski 5k

3 kierrosta for quality

3 negatiivista rengasdippiä
10 goblet squat
20 vapaavalintaista suoraa vatsaa
20 vapaavalintaista vinoa vatsaa

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(30)
5 giant sets
400m run
10 reverse fly
10 curl to press
10 tricep oh ex
10 sit ups
30 jump rope/heavy jump rope/double unders
Rest as needed between rounds
-choose weight on dumbbell movements-

Finisher
50 flutter kicks-2ct
1:00 quad stretch

-No belt