Supersetx4
A) Seated incline DB Rowx8-12
-light/moderate weight
B) RearDelt Flyesx10-15
-light weight

ACCESSORY

4x
12+12 kulmasoutu kuulalla
12 ring facepull
10 seated lateral raises (viparit istuen)
- rest as needed

Yoke carry

5 x 15m @ see notes, go every 2:00

– Start @ weight you could carry for 30m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

E45s for 5 rounds
a) 5-10 T2B / s.l. T2B / knee raise / v-up
b) 3-8 power snatch
c) rest

Work ~30s / interval.

20-19-18-…-1. for time

(cal) Row
(cal) SkiErg
(cal) Air bike

Time cap. 45:00

Flow. 20 (cal) of each machine – 19 (cal) of each machine – etc. until you run out of time or finish 1 (cal) of each machine
Option. You can start at lower calories (e.g. 18) if needed to finish within the time cap. This is an opportunity to make an estimate of your capacity and see how it holds up.

10 min E2MOM:
• 3 Clean Grip Pulls
• 1 Clean
Recommended weight is 90% 1RM Clean.

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike

For time, split anyhow

800 m run (Both)
80 KBS 32/24 kg
80 Box Jumps
80 STOH
80 Wallballs
800 m run (Both)

Timecap 40 min

25-35-45-55-65

Double Unders

2-4-6-8-10

WallWalks

Hang Squat Cleans

__155/105

AMRAP 20

30 box jump @60/50
25 toes to rings
20 hang power clean @50/35kg
15 bar over burpee

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