Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squats
• 3-3-2-2-1-1 Front Squats
Setup 1 bar on the rack. In the first 90 sec perform 3 back squats, rack, then immediately into 3 front squats. Rest in remaining time. Repeat. Then perform 2 backs squats and 2 front squats. Repeat. Then perform 1 back squat and 1 front squat. Repeat. Start with 45% of 1RM Front Squat and increase by 10% each round to finish around 95%.

Push & Pull

A) Weighted Chin Up

E3MOM X6:

Set 1-2: 6 Weighted Chin Up
Set 3-4: 4 Weighted Chin Up
Set 5-6: 2 Weighted Chin Up

B) EMOM 12:

1: 30 Heavy DU
2: 3-5 Wall Walk Complex (3 push up + 1 wall walk)
3: Max Reps Rope Climb
5: Rest

Metcon

4 Sets Of:

• 800m C2 Bike
• 18 T2B
• 15m HSW
• 10 Devils Press @2x35lbs
• 15m DB OH Lunge @1x50lbs

rest 2min between sets

Optional Accessory

3-4 Rounds For Quality:

• 15-20 Bent Over Plate Reverse Fly (2x2.5kg)
• 10-15 DB Skull Crusher
• 1 Set Deficit Push Up

*rest as needed

Engine

2 Rounds @Z2

• 5min Row
• 5min C2 Bike

Into,

4 Sets Of:

• 15 Burpee Box Jump Over
• 15 Cal C2 Bike
• 25 KB Swing
• 25 Cal Row

-rest 4min between sets-

12min:
6 heavy kb swing
12 air squats
6 push ups
12 cal row/ 6 cal echo

5x4 leuanveto

Partner Workout ( You GO , I Go)

Every 8 mins x 4 sets
18 cal row
30 box jump over @60/50cm
42 incline push up on box
30 box jump over
18 cal row
Remaining time is rest!

5:00 BikeErg @ easy pace
+
2 rounds
8 Scapula push-ups
4 Kneeling goblet get-ups
8 Scapula pull-ups
5/side Single leg DB clean and jerks
10 Banded squats
+
Once through
20 Double-unders
2 Power snatches @ workout weight
2 Wall walks
4 KB Clean and jerks @ 2 x 24/16kg
4 Chest-to-bar pull-ups
4 Burpee box jump overs, 24/20”
12 (cal) BikeErg
3 DB Devils presses @ 2 x 22.5/15kg
12 Wall balls @ 9/6kg

AMRAP 10
2 rope climb
10m sled push
15 kb swing @20kg
10m sled push

• kelkkaan paino mikä haastaa mutta pystyt ripeesti työntään

Farmers carry 4x25m

EMOM20

A) 12cal Bike
B) 10cal Ski