• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Squat + twists
• 45s. Row/Bike - Hollow + Arch

• 45s. Row/Bike - Handstand hold

• Mobility...

High hang snatch + hang snatch no feet 2+2

21 EMOM
-5 t2b
-5 front sq (50kg)
-5 kipping pullups

Eilinen/lepo

130 min

1.Front squat
10 x 4 x 72.5 %
- 57.5 kg
- Go every 3 min

2.Gymnastics
EMOM16:
1) 10 pull up + easy bike
2) 8 HSPU abmat + easy bike
3) 40 DU
4) easy bike

3.Metcon
AMRAP20:
3 snatch 37.5 kg
9 TTB
21 cal echo bike
Reps: 5 rounds + 1 snatch

For 30 minutes

EMOM following this order:

Minute 1: 20 cals @ assault bike (Or as many as possible if below 20)
Minute 2: Max burpees over the sandbag
Minute 3: Bear hug carry heavy sandbag
Minute 4+5: Break

• Rest 1min btw sets

Eilinen/Lepo

• 2min.: Row/Bike/Run

• 1 rnd:
  60s.+ 60s. Lunge complex
  60s. Up/down dog
  60s. Shoulder rotations w/ stick

• 1min.: Row/Bike/Run

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 Press behind neck
  6 OHS

• 2 rds:
  3 Snatch pull
  3 Low Hang Power snatch
  3 Snatch drops

• Mobility btw rds...

90 min concept bike pk