3 rounds for time,
1200/800/400 meter run
9/6/3 Bar muscle ups
21/15/9 wall ball shots
21/15/9 push ups

E2MOM 18 (x3)

A) Plank + KB
B) Cyclist squat
C) Bench triceps

Rest of time bike

• 45s. Row/Bike - Air squat
• 45s. Row/Bike - Ring row
• 45s. Row/Bike - Sit ups

• 45s. Row/Bike - Push ups

• Mobility...

For time:

25m Walking Lunge with double DB@17,5/22,5kg
50x DB Single Hand Snatch (käden vaihdolla)
25m Walking Lunge with double DB@17,5/22,5kg
50x knee rise/TTB

Kuntosarja DB@17,5kg/Knee rise
Kilpasarja DB@22,5kg/TTB

Timecap: 9 minutes

10 MIN AMRAP

• 30 sec Erg (hard pace)
• 3 D-Ball over Shoulder 60kg

100 Deadlift (85kg/60kg)
Starting at 00:00
Every minute
5 bar facing burbee

60 cal row
50 t2b
40 gtoh 60kg
50 t2b
60 cal row

Split anyhow

FOR TIME

• 20 Cal ass bike
• 400 m run
• 30 GHD sit-ups
• 400 m run
• 20 cal ass bike

5 rounds, X calories per round on each:

• Row
• Bike
• Ski

X = 30, 25, 20, 15, 10

A,
3-Position Power Clean + Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

High Hang + Hang + Floor
2 sets of 2x(1+1+1+1)
3 sets of 1x(1+1+1+1)

Use 60% 1RM for the sets of 2 and 65% 1RM for the singles. Perform the jerk only after the clean from the floor.

B,
4 rounds for time of:
5 Man Makers @22,5/15kg
15 Chest-to-bar Pull-ups
100m Farmer carry

Goal: sub 20 mins

C,
3 rounds for quality of:
10 Ring Walk Outs
10 L/10 R Paloff Press
10 Hip Extensions
10 L/10 R Teapots, pick load

Ring Walk Outs or Barbell Walk Outs
Hip Extensions- add weight if needed