WARM UP
15-20min easy pace bike

Then:
EMOM x 40
1) ski
2) 20+20m s.a farmer carry + 10 kbs (heavyish)
3) ski
4) 5-15m hs walk / or 2-4 wall walk

COOL DOWN
10-20min easy pace bike

(Steady pace / ave hr zone 2)

For Time. TC 17 min
50 DU
50 Back Squat, 43/30kg
25 DU
25 Shoulder to overhead, 43/30kg
50 DU
50 Front Squat, 34/25kg
25 DU
25 Shoulder to overhead
50 DU
50 Overhead Squat, 20/15kg
25 DU
25 Shoulder to overhead, 20/15kg

5 sets for load:
3-position clean (ground+low hang+high hang)
2 min rest between sets

8/10-calorie row
8 handstand push-ups

Scaled WOD
AMRAP 10:
6/8-calorie ergo
6 pike push-ups

FOR TIME:

3 rounds:
15 wall ball @9kg
15 hang power snatch @40kg

Tc: 5min

• Tavoite kaikki ub

EMOM 15

1 Min : 16 Hang Dumbbell Snatch
2 Min : Row 15/11 Calories
3 Min : 20 DeadBugs

Strict press
3 x 10 reps 75-85%

For time:

3 Rounds:

7 + 7 One Arm Kettlebell Thrusters
15 Box Jumps
20 Shoulders Taps

Directly into....

Run 800m ( Ergo )

9' AMRAP
10 alt V-up
10 KB sumo DL high pull
10 steps KB OH walking lunges (1KB two hands)

🍀🌻🍀🌼🍀🏵🍀