5 rounds:
3min AB
2min Skillmill run
- Moderate pace

5:00 Row, Bike, Jog at a conversational pace
+
- Pigeon Pose - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

24min EMOM
1.min Ergo cal
2.min 8x 2kb thruster, rest of the min. burpee
3.min rest

EMOM 10

Even : 6-10 Hanging Knee raise, 2 sec hold on top
Odd : 100m Sprint

35 min partner AMRAP

Relay
1 Devil's press
3 shoulder to overhead
5 front squat
Run (10+10m)

2 DBs

Swim:

Warm Up 50 - 100m easy

Main Swim:

6 x 200m

Rest 2:30 Between sets.

Cool Down 50-100m easy

100 cal assault bike (10min)
5X5 front squad every 2 min (10min)

15min or 6 rounds
Borzov walk with 10kg plate 10 m
Hands to toes abs 10
Db snatch 15kg 5+5

Benchpress 6x60 x3
Chinup hold on to top 10 s after every benchpress

50cal assault bike (cool down)

YGIG, full rounds alternating:
- 10-8-6-4-2 rounds of "Nate"
- 2-2-2-2-2 rounds of "DT"

1 round of "Nate" is: 2 bar muscle-ups, 4 handstand push-ups, 8 kettlebell swings @ 32/24 kg
1 round of "DT" is: 12 deadlifts, 9 hang power cleans, 6 push jerks

Target for intermediate athletes: 50 minutes

Valmistautuminen finaaliin (superfinaaliin)

Warm up (20 min)
4 rounds
Shuttle run 45 sec / rest 15 sec

Find your front squat x 3 (10 minute)
Time cap 10 minute

OTM 10 minute (10 minute)
Clean

For time
3 rounds
OHS lunge (16 kg/ 12 kg) x 10 m
Wall ball x 30
Box over burpee x 20
KB thruster (16 kg/ 12 kg) x 10

Mobility

2-4rounds:
5 high box jump
10 GHD hip extension
15 banded pull apart