8 min / 2 rounds for quality:
45s erg
6+6 banded shoulder cars
6+6 coach stretch+lateral flexion
8+8 around the worlds @small plate
6+6 DB one arm ohs

Banded shoulder car video:

coach stretch+lateral flexion video:

around the worlds videos:

Strength

A) 5 Sets Of:

• 6/6 Bulgarian Split Squat (2xDB)

-rest 90s-

• 6 Strict Press (1 RIR)

-rest 90s-

B) 5 Sets Of:

• 15-20 GHD Banded Hip Ext.

-rest 90s-

• 10-15 Ring Push Up

-rest 90s-

Metcon

00:00-12:00

3 Rounds For Time:

• 15 Cal Row
• 12 Snatch @35kg
• 9 Burpee to target

12:00–24:00

3 Rounds For Time:

• 12 Cal Ski
• 9 Snatch @45kg
• 6 Burpee Pull Up

24:00-36:00

3 Rounds For Time:

• 3 Wall Walk
• 6 Snatch @60kg
• 4 Burpee C2B

Accessories

4 Rounds For Quality:

• 10/10 Pallof Press
• 10 ab wheel roll out
• 45-60s Plank KB drag through

Mökkijumppa For time:

400/600m Run
15 push ups
400/600m Run
30 Air squat
400/600m Run
15 Burpees
400/600m Run
30 lunges
400/600m Run

3min rest

400/600m Run
20 Burpees
400/600m Run
15 Jumping squat
400/600m Run
20 Hand Release Push-ups
400/600m Run
30 walking lunges

1min rest

10 viivajuoksu
400/600m Run

Iisimpi päivä, ollu kovaa muilua taas.

Engine

A) EMOM 32-40 (0:45on / 0:15off)

1) Echo for calories
2) Row for calories
3) SkiErg for calories
4) Recovery (walk)

*Alota iisimmin ja nosta joka kierros vähä vauhtia

STRENGTH

A) Alternate A & B
3-4 Rounds of:

A: 6-8 Strict dip (add weight if needed)

-rest 1:00 before B-

B: Strict chin-up 6-8 (add weight if needed)

-rest 2:00 before A-

5 rds
3 min on 1min off

15 wall ball
10 burpee/echo
15 kb swing / 30 du
10 lunge

AMRAP 30
50 deadlift (30kg)
50 hang power clean
50 back squat
50 bar over burbee

Intensive back squat workout with total 56 reps. Do it for example every third minute.

• Groups of 2-4
• 1 Round
• 7min work /1min Rest
• Compromised Cardio

Zone 1:

A: Run 300m
B: Sled Pull

Zone 2:

A: SkiErg Sprint 30s
B: RowErg Sprint 30s

Zone 3:

Reverse SB lunge x 14
Beep run 90m

Zone 4:

A: Run 300m
B: SkiErg

Zone 5:

A: Echo Bike (30s max out)
B: Bench

AMRAP 15

Buy-in Run 1200m
...into AMRAP
10 Deadlift 70/50kg
20 Sit-Ups
10 Push-Ups
0:30 + 0:30 Single Leg Plank Hold

Rest 3:00

Buy-in Bike 3000m
...into AMRAP
10 Push Press 40/30kg
30 Air Squats
20 Sit-Ups
0:30 + 0:30 Single Leg Plank Hold

4x5 deadlift
4x5 Push up