With partner
1000 skierg (together)
100 wallball 9kg
100 abmat
100 thruster 30kg
100 du
100 russian swing 24kg
1000 skierg (together)

75 min
Warm up for 20 min

1.Metcon
A. 5 x 200 m run, r. 60 s. between sets
Times: 4.00 min/km

Rest 5

B. 10 x 500 m row, r. 60 s. between sets
Times:
2.05, 2.04, 2.03, 2.03, 2.02
2.02, 2.01, 2.01, 1.59, 1.52
Avg. 2.01.6

2.Cool down
10 min easy bike

2 min/1 min

1) 300 m row
max reps burpee over rower
2) 300 m ski
max reps burpee
3) 600 m echo bike
max reps burpee

3 kierrosta max 5 rpes

5 RFT:

1000/850m Row
30 Wallballs 20/14p

CAP 40

8 1-minute rounds for max reps of:

• 20 seconds of muscle-ups
• Rest 10 seconds
• 20 seconds of clean and jerks
• Rest 10 seconds

♀ 95 lb. ♂ 135 lb.

15+15 min amrap (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 toes to bar
12 push press 35/25kg

Second 15 minutes:
AMRAP
24 cal bike
24 lunges
24 cal row
24 air squat

Result is total reps/rounds

DB Bench press
5 x 10-12
As heavy as form allows. You have to pause for 1 sec in the bottom position.

DB OH Triceps extensions
3 x 8. As heavy as form allows.

Wall walk & hspu technique:
- tripod HS (against the wall & freestanding)
- HS kick up against the wall
- wall walk holds (5-10s)

Bike 24min max distance
every 3min (0,3,6,9,12,15,18,21,24) perform:
5 pull ups
10 push ups
15 air squats