2min ON / OFF
1. 55rpm
2. 60rpm
3. 65rpm
4. 70rpm
5. 75rpm

OFF = easy pace
Post total calories

Calories ski erg
Toes to bar
Kettlebell deadlift @2x32

TC:10:00

A.) Every 3 minutes
Back Squat
4-4-4-3-3

B.) EMOM 12
Min 1: 10 m DB/KB front rack WL 2x 25kg / 2 x 17,5kg
Min 2: 15/12 C2B pull-ups
Min 3: 20/16 cal Row

C.) 4 rds

Bike 15/12
Box jump overs 15
American KB swings 20

TC: 12 min

-try maintain round time as close as possible. Pacing workout with moderate pace.

D.) Recovery circuit 3 rds
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side

50 rounds
1 deadlift 160/100kg
2 BMU
3 pistols
Tc 60'

4x2
take from the floor

6 rounds for reps
1min squat
1min one arm DB hang clean & jerk 22,5/15
1min rest

Snatch grip push press + ohs

8 sarjaa. 4 sarjaa 2+2 ja 4 1+1

Buyin: 1000m run

9 rounds
5 pushups
9 hand release burpees
21 walking lunges

Buyout: 1000m run

CONDITIONING
"Woods"
For time with a partner:
2k Row
42 Power Snatches (135, 95)
42 Power Clean + S20H (135, 95)
2k Row
- Goal: Start slow and pick up speed, your splits on the rower for the final 2k should be no more than 5s slower than your first 2K. Sets of 3-5 reps on the barbell movements with great technique.

30:00 Time Cap

EXTRA CREDIT
Zottaman Curls: 4 x 10. 3s descent. Rest 60s.

COOLDOWN
- Three-way Thoracic Spine Foam Roll x 30s each position.
- 3-Way Banded Shoulder/Lat Stretch x 20-30s each position.

10 min EMOM

*Odd
1-5 strict wide grip pull up

*Even
1-5 strict toes to bar

Loppuun

2 min max reps burpees