“Core Gone Bad”, EMOM for 3 rounds:
1) Strict T2B or Dragon flags
2) Ab-wheels
3) AMSU
4) Plank hold
5) Rest

Bar muscle-up prep – 2 rounds

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
3 Jumping bar muscle-ups with hip snap
8 Front support pops

Zone 1
Run
@RPE 6, 7 & 8

Zone 2
SkiErg
@RPE 6, 7 & 8

Zone 3
Row
@RPE 6, 7 & 8

Zone 4
Couplet:
5x DB Renegade Row
20 M DB Walking Lunges

• 2:30 Work/ 30s Rest
• 3 rounds
• Zone 1-3: add one RPE per round

3 rounds

400m run together

4 rounds relay with partner
10 push ups
10 oh lunges
10 swing
10 burpees

Clean and Jerk

3 x 3 every 90s (drop and go)
2 x 2 every 75s (drop and go)
3-5 x 1 every 60s (drop and go)

3-4 rounds
30sec on/15sec off
-hanging Leg raise
-lantion tiputukset lankussa
-lantion nostot sivuille
-mountain climber

A: Push ups 5xMax
B: Ring chin ups Supinated 3xMax
C: SA DB press 2set
D: DB Reverse Flys 2set
E: DB skull cruschers 1xMax
F: SA DB biceps curls 1xMax

Hang snatch & snatch 1+1 otm 90s x 10

3 rounds of:
30-20-10 KB swings
30-20-10 DB snatches
30-20-10 MB slams
Rest

12 MINUTES

• 30 Sec erg
• 12 Russian KB Swings 24kg