• row lämppä 3min
• Tanko mavea herätellen
• 3 x 50,60,70 ja 75 deadlift
• 30 russian kb swing
• Max cal row

Skills

Metcon
5x 3min ON 1min OFF
4 Thrusteria 50/35 kg
4 Bar facing burpeeta
4 Bmu/t2b/leuka...

For time

80 wall ball 14/10"
40 front rack box step over 2x8kg kb ( medball over head hold)
32 burbee + TTB (plank hold)
24 partner over and under

TC 18min

EMOM x 30 MINUTES
MIN 1 - 250/200m machine / 2x bike
MIN 2 - 15 Single Arm Russian KB Swing (Right)|+ Max Sit-Ups
MIN 3 - 250/200m machine / 2x bike
MIN 4 - 15 Single Arm Russian KB Swing (Left) + Max Sit-Ups
MIN 5 - Rest

Stop at 55" latest in each min!

Horizontal straight & bent arm strength complex – 2-3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

– Rest as needed between rounds –

5 rds TC 10min
45 crossover
5-10-15-20-25 Pull up
5-10-15-20-25 HSPU (games 18.4 standar)
5-10-15-20-25 hang clean above knee

Weight
40-49: 27,5 / 35 / 42,5 / 50 / 57,5
50+: 27,5 / 32,5 / 37,5 / 45 / 52,5

HSPU: abmat + 6,5cm

For quality:
10-9-8-7-6-5-4-3-2-1 KB box step-ups
20-20-20-20-20-20-20-20-20-20 SU cross-over

Alternate between the movements

:45 sec. On/ :15 sec. Off x3 rds:

1: machine 1.
2: 5 american kb swing + max deadbug
3: sit up
4: 5 push up to renegade row + max r.twist
5: 5 d-db box step up + max squat
6: 10 mountain climber + max plank hold
7: 5 plate gtoh + burpee to plate
8: machine 2.
9: rest🫶

4 Intervals

AMRAP 8
600m Run
+
AMRAP in the remaining time
6 Overhead squats @ 61/43kg
12 Lateral burpees over the bar
18 KB Swings @ 24/16kg

AMRAP 8
800m Row
+
AMRAP in the remaining time
6 DB Thrusters @ 2 x 22.5/15kg
12 Box jump overs (step down) @ 24/20″
18 Toes-to-rings

– Rest 3:00 between intervals –