3 rounds for time:
20 cal bike
10 bar facing burpees
- 2min rest between rounds

• mee kierros kovaa!

3-4 rounds

3 wall walk
6 power snatch @40 kg
7 cal echo bike
6 power snatch @40 kg
3 wall walk

Rest 2 min

Front Squat

- 1 Round + Finisher
- 7min work / 50s Rest
- Focus on maximum effort in all zones

A

Zone 1:
Hill Run (3-5% inc)

Zone 2:
RowErg 250m
BBJ 30m

Zone 3:
Sled Push 15m Burst (as fast as possible)
Pushup x 10
Forward Stepping Lunge x 10
Clean x10

Zone 4:
SkiErg 250m
Heavy WB x 15

B

Core Finisher:
50s Ski Sprint (at max)
50s Plank
50s Run Sprint (at max)
50s Jack knife
50s KB Hold

UB #1

https://drive.google.com/file/d/1LUki31Vn_CRiW_gvr0C0TrXYqhh57va4/view

Power Clean

A) Build to days heavy 3RM (drop and go)

B) 3-5x1 @85-90% from 1RM

C) Clean Pull

• 3x1 @110-120%

Strength

A) 3 Supersets Of:

• 8/8 Bulgarian Split Squat (2xKB front rack)
• 5-10 Glute Ham Raise

B) 3-4 Rounds Of:

• 5-10 ab wheel rollout
• 30/30s DB Weighted Side Plank
• 3-5 Dragon Flag

EMOM12
A) 10 SHSPU
B) 10 Ring dip
C) 10 GHD
D) Rest

5 rounds:
800 m run
14 box step overs with med ball 24/20”
10 HSPU
30 s rest

5 rounds for time:
• 15 calorie Row
• 15 Push-ups
• 15 Box Jumps 24/20”
Goal: 10 min.

15' EMOM
1: 10-12 wall ball
2: 15 KB USA swing
3: 15 abmat sit up
3' rest
10' EMOM
1: AMRAP row for cals
2: rest

AMRAP, 15 min
10 Box Jump
8 DB snatch
6 T2B
4 Wall climb
2 Thruster, heavy