Basic Condition 35 min

Bike Ergo 30 Calories
20 GHDSU
5 WallClimb
2 Rope Climb

3 rounds for time with partner, reps per person

100m ski erg
5+5 devil press 2x15 kg
10m oh walking lunge 2x15 kg + 10m farmer’s walk 2x15 kg

50 min AMRAP
50 cal row
50 burbee
50 cal bikeerg
50 burbee
50 cal skierg
50 burbee

For time
100 du
90 sit up
80 deadlift
70 front squat
60 push press
50 push up
40 snatch
30 front rack lungees
20 pull up
10 burpees
Barbell 40 kg

1) Wall ball 10
2) Ring row 8
3) Rower pike up 8

Kaikkia 7 kierrosta

E2momx10
Odd:Boxsquatx8rep+1leg RDLx6+6
Even:Upright rowx12+1arm side lateral risex6+6

mark boxsquat weights

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

WRK(20)
WRK :35 REST :25 x5
2 second count bicycles
bicep curls
russian twist
reverse fly

Finisher
15 side plank punch thru per side
1:00 chest opener

5 rounds of:
60 s work
120 s rest

4 RFQ
6 double DB Thrusters 25kg
10m double DB OH Walk
6 double DB Thrusters 25kg
10m double DB OH Walk

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