10-8-6-4-2 Medball Clean (squat)
2-4-6-8-10 Burpee Jump in

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20-30sec Banded Lateral March
and Thoracic Flow

25-35-45-55-65

Double Unders

2-4-6-8-10

WallWalks

Hang Squat Cleans

__155/105

E3MOM FOR 15 min:

10 kb clean & jerk
15 cal row / echo bike

R5JC

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3

3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb

Overall RPE 4

For time, split anyhow

800 m run (Both)
80 KBS 32/24 kg
80 Box Jumps
80 STOH
80 Wallballs
800 m run (Both)

Timecap 40 min

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike

2-3sets:

10+10 Db row
10 Db bench
40-60s plank

A: Back squat 3x5
B: Power clean 5x3
C: Pin press 3x5
D: Strict pull ups 3set
E: Heavy sled push 3x4x10m