30 Minutes on the Assault bike

• Every minute on the minute, do 5 T2B (from 0:00)

Score is the total amount of cals on the Assault Bike on the 30.00 mark

4 rounds for quality

12 bent over row
12 seated DB shoulder press
12 good mornings
12 weighted shotgun

AM: 60 min
Warm up for 5 min
A. Rowing 8 x 1000m
- Rest 2min between
- VK1, tasainen vauhti läpi
1) 2.11.3/500 m, 152/165
2) 2.09.9/500 m, 161/174
3) 2.09.8/500 m, 166/178
4) 2.09.8/500 m, 169/181
5) 2.09.7/500 m, 171/181
6) 2.09.6/500 m, 171/181
7) 2.09.8/500 m, 174/183
8) 2.09.1/500 m, 174/183
Cool down for 5 min

PM: 120 min
Warm up EMOM14 + 20 m HSW
1.Gymnastics
A. Bar muscle up practice
- 1 2 3 3 3 3 3 2 1 x x = 21 BMU

2.Weightlifting
A. Barbell warm up
B. Every 2 minutes for 16 minutes:
Pause squat clean + Low hang squat clean
- Build to heavy

3.Strength
A. Front squat 3x1 @ 87% - 76 76 76 kg
-Rest as needed

B. 3 sets:
10 Strict toes to bar
10+10 Side hollow rocks
Rest 60 s.

100m wreck bag 35kg runx2 UGIG
200m run UGIG
40 cal row

5 rounds

On the 3, 6,9,12 15 GHD
BIKE OR ROW

1 power clean @ 70kg
60 SU
3 BMU assisted
Increase each round with 1 PC
15 min AMRAP

AMRAP 7 min
25 m Farmer's Walk
7 Push Press
7 KB Deadlifts

• 24 Min EMOM of:
1st Min
Two-Arm KB Russian Swing (32Kg) 15-20 reps
2nd Min
Burpees 15 reps
3rd Min
Double DB Thrusters (2X22.5Kg) 10-15 reps
4th Min
C2B Pull Ups 8-12 reps
Scale reps down in case

1. Air bike x12-15
2. Power snatch (50/35) x6-8
3. Bar facing burpee x12-15
4. Rest...

1.) Max reps: Ring MU
2.) 40%, 35%, 30%
Rest 90s. btw sets