3-4 rounds:

4min bike
3min row
2min ski

• pk vauhti

emom 9min

min1: 30s abmat or hollow rock hold
min2: 10 perfect ghd
mine3: 20 rotating abs with 10lb medicine ball

Alternate B1 / B2

B1. Incline DB bench press – 3 x 8-12 @ RPE 8 (2 RIR), Rest 1:00 before B2
B2. Incline DB Row – 3 x 8-12 @ RPE 8 (2 RIR), Rest 2:00 before B1

6-10x

1.) C2bikex1250m
2.) Tyre flipx10m
3.) C2bikex1250m
4.) Superset
A) KB Halox5+5
B) Falsegrip Ringrowx5-10

For Time:
6 Muscle Ups
24 cal Row
16 cal Bike
16 (8 each arm) Dumbbell Squat Snatches 50lbs/35lbs
15 cal Bike
24 cal Row
6 Muscle Ups

For Time

1,000 meter Row
10 Ground-to-Overheads (135/95 lb)
750 meter Row
10 Ground-to-Overheads (135/95 lb)
500 meter Row
10 Ground-to-Overheads (135/95 lb)
250 meter Row
10 Ground-to-Overheads (135/95 lb)

3-4 rounds:

Bike for distance
Kb farmer’s carry

A: Broad jumps 8x3
B: Power clean 5x3
C: Deadlift 3x5
D: WPU 1RM
E: Strict chin ups Supinated 2xMax
F: Seated rows 2set
G: Alternating Db biceps curls 1xDrop set

45-60MIN PK

-Juosten, mikäli mahdollista. Muuten laitteilla salilla.

Takakyykky 5x5 82-84%

Leuanveto 1xmax+3x50%

Punnerrus lisäpainolla 3x6-10

Yhden jalan mave 2x7/jalka Paino ristikkäisessä kädessä

Sivutaivutus 3x15

I-Y-T maaten, levyt 2x10/asento