Aamucardio: E2MOM for 20 mins
10 pull ups
15 t2b
20 air squats
25 push ups

15 min amrap

• 5 Front Squats 80kg
• 10 GHD Situps

In teams of two alternate 3 rounds of both amraps:
A): 4 min amrap:
600 m run + double unders rest of the time
– 2 min rest –

B): 4 min amrap:
20/15 cal row or ski
10 med ball cleans
20 sit ups
– 2 min rest –

max time handstand hold / max distance handstand walk

2,000 Meter Row for Time
At the 1st Minute – 2 Abmat Sit-Ups
At the 2nd Minute – 4 Abmat Sit-Ups
At the 3rd Minute – 6 Abmat Sit-Ups
Continue to add 2 Abmat Sit-Ups per round.
Time Cap – 14:00 Minutes

Aamu: 35 min
Cycling for 35 min
120/137

Ilta: 30 min
Hip recovery flow

Amrap 6
15 Cal row
5 dl
110 and +10 every round

OH Press up to a heavy five

2 Rounds, 6min AMRAP
10 Front rack lunges 115/75
10 Knees 2 Chest (T2B)

*4min rest between rounds

For time:
50 Deadlifts 75/55
50 Situps
50 Thrusters 75/55