For time:
• 100 AbMat Sit-ups
• 100 Jumping Lunges
• 100 Row calories
• 100 Wall Balls 20/14#
Partition reps as desired. Goal: 17 min.

5 rounds

For time
10 Box Jumps 60/50cm
10 Hspu
10 Kettlebell Swings 16/12kg
10 Walking Lunges
10 abmat sit up
10 Push Press 20/15kg
10 superman
10 Wall Balls 9/6kg
10 Burpees
10 Double-Unders

Seated Shoulder press 1x5, 1x6

2 Sets
4 x 400m Run @ mile pace
– 2:00 @ Recovery (walk) –
— Rest 4:00 between sets —

Flow. After each 400m repeat, recover for 2-minutes (walk)
Intent. Consistency and quality running. Hard paces but relatively long rests between repeats. Aim to make the final repeat of each set the fastest one in that set.

Score #1. avg. 400m time
Score #2. time for the final repeat of each set

5 rounds:
500m row
Max bar muscle ups (määrä mitä jaksat joka kiekka)

• tiiän, että ei varmaan kauheen lennokkaasti mee ton jumpan jälkeen, mut aletaan ottaa muppeihin vähän tatsia ja kasvattaan kapasiteettia 😎
• soutu saa olla semmonen moderate, ei täysiä

Emom 12
1: 8/8 weighted reverse lunges
2: max strict pullups
3: max cal erg

Rest 3 min

Amrap 15
50 squat
40 alt db hang clean and jerk
30 situps
20 shoulder to overhead
10 d-ball clean

A:
Skill Primer
Tall Snatch, BTN Snatch Grip Strict Press & OHS (5-8 sets x 2+2+2)

B:
Tempo Snatch & Snatch
(8 sets x 1+1 / 60%-75% / 0:05 from floor to hips)

Emomx24
1-4) 1000/800m row
5-6) 20 wall ball @9/6kg

Mökkiedition:
Emomx16-24
1-2) 1min run + 20 lunges
3-4) 1min run + 10-15 push ups

90s on 30s off x12 w/ partner: divide anyhow, ygig
a) heavy sled push (target ~40-60m)
b) ski erg
c) rope climb
d) bike erg
e) sandbag squat clean (target ~10 reps)
f) air bike

E90s x5
4-6 strict / banded pull up / paused ring row
- last set RIR 0-1

Find a challenging variation and push yourself - last set should be to almost failure!