3/2/1-minutes @ increasing pace
Row
Air bike
SkiErg
+
2 rounds
5/side Half kneeling hip rotations
10 Hollow rocks

EMOM 14

1 Minute : 2 - 4 Weighted Pull-Ups
2 Minute : 25 Double Unders

2min on - 1min off x5:
1-3 wall walk / 2-4 feet on box wall walk
10-15 wb
10-15 cal machine

Jatka siitä, mihin edellisellä intervallilla jäit.

HUOM! Tämä on mahdollista tehdä myös WODin mukana, katso vain intervalliajat juoksevasta kellosta.

3 or 4 Rounds, each for time*

500m Row
40/30 (cal) Echo bike
500m SkiErg
Go every 10:00

• Your score is the slowest time on any round

Front Squat

2 x 2 @ 100%

Bench Press

6 x 2 @ 80%

Front Squat

6 x 2 @ 80%

A1: Kneeling clapping push ups 8x3
A2: Squat jumps 8x3
B: Kb Snatch 8x1(L+R=1 rep)
C: SA ”poor mans” SA Push ups 3x3/arm
D: DB Bulgarian split squat 2x8
E: SA KB rows 2x15/arm
F: Push ups 2xMax

1) bike
2) ski

Choose pace, rpe 3+

25 Minutes :

3-5 Weighted Chin-Ups
after each set 3:00 Light Cardio