3 Rounds For Quality:

20 Russian Twists (No extra weight)

20"s+20"s Side plank

150 m hiihto
300 m pyörä
150 m soutu

40-30-20-10
Askelkyykkykävely käsipainoilla
Devils press
Russian twist
Vuorikiipeilijä

Aikaraja 35 min.

4 rounds for consistency:

800 m run
Movement X
1 min rest

Round 1: 60 m bear walk
Round 2: 30 burpee pull ups
Round 3: 30 T2B
Round 4: 60 m quadruped crawl

5+5 yhden käden valoja

“OPEN 21.1” For Time TC 15'min

Treenaaja - Kuntoilija

1-3-6-9-15-21 Wall Walks / Half way Wall Walks
10-30-60-90-150-210 Double-Unders**
30-60-90-120-150-200 single unders

For time

• 440-meter row
• 10 box jumps
• 10 deadlifts
• 10 wall-ball shots

♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball

Time cap 25 minutes

Compare to 201113.

-20 back squats for time, 88% of 1RM

2 Intervals

A1. 15-minute EMOM (0:45/0:15)
1) BikeErg for calories
2) KB clean and jerks @ 2 x 24/16kg
3) Shuttle runs*
4) Wall walks
5) Rest
* 1 shuttle run = 7.62m out + 7.62m

A2. 15-minute EMOM (0:40/0:20)
1) Cross-over single-unders
2) DB shoulder to overheads @ 2 x 22.5/15kg
3) Box jumps, 24/20″ (step down)
4) Devils presses @ 2 x 22.5/15kg
5) Rest

Rest 3:00 b/t EMOMs

Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

10 KBS
100m run