E2MOM x 5

1 pausing snatch deadlift (at knee level)
1 tempo snatch pull (4 sec)
1 snatch pull

50-40-30-20-10

For time:
50-40-30-20-10 Shoulder Taps in plank
50-40-30-20-10 DB/KB/Other object Swings
50-40-30-20-10 Mountain Climbers

YGIG - 800m tyre flip

1min/ kierros 32 min
Pyörä
Soutu
Ski
Lepo
10-11 cal/liike

Loppujumppa
Vatsoja

With partner
6 rounds (A3 B3)

A:
12 cal bike
6 db snatch

B:
3 squat clean
6 Hspu (db push press)
9 cal ski

110 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 35 (singles)

2.Strength
A. Push press
Build to 75% triple for the day
- 35 40 45 47.5 kg

B. 3 sets:
12 Wide grip Lat pulldown - 30 kg
12 DB Lateral raises - 10 lbs
8 Diamond push ups

3.Aerobic work
30-40 min for Quality:
500 m Ski-erg
Then 3 rounds of:
5 Tall kneeling to Seiza sit
5+5 Cossack squats
15+15 s. Isometric Bird dog hold
Then:
1500 m Bike
Reps: 2 rounds + ski+ 3 rounds + 150 m bike

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

PWR(10)
10 Turkish get up for quality(choose weight)

WRK(18)
WRK 2:00 REST 1:00 x6
12 db s/a hang to over head
100m run

Finisher
50 russian twist
1:00 hamstring

FQ:
15-13-11-9
Barbell rows @80kg
Romanian Deadlift
Sandbag Bench press @150lbs

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(20)
Run 2 miles or for 20:00
record distance

Finisher
15 side plank punch thru per
1:00 quad stretch

A: 10min emom
Explosive upper body movement x3reps
5-10 squats any how
B: Bench press 10x3, last set amrap @rpe7
C: Front squats 3x3, last set amrap
D: For time
21-15-9
Ohs
Assault bike for cal