4 rounds for quality

10 hs weight shift
6 m seal walk
3 wall walks

Back squat 50% of max

10, 9, 8,..., 2, 1.

After every set 10 burpees

Juoksuua 40min

2min 6km/h - 4min 10km/h

RM1 testi

EMOM 40
1. min : 6 Devil Thruster @2x15/10kg
2. min : 12/10 cal skierg
3. min : 6 strict Pull up
4. min: 12/10 cal row

1. 5 Front squats
2. 10 Db shoulder press
3. 10 Box step overs
4. 15 Ring row

A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Single Arm Overhead Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x L 15m ft/R 15m

C,
4 rounds for max reps of:
Partner 1 do:
1 Rope Climb
2 Shuttle Runs, 10 m
1 Rope Climb
Partner 2 do:
AMRAP of:
7 Dumbbell Squats @2x22.5/15kg
7 Toes-to-bars

Shuttle Runs- 10 meters down and back

Complete in teams of 2. Switch once the last rope climb is complete.

Goal: No more than :90 seconds on the climb and run segment

D,
4 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
15 L/15 R Side Lying Leg Raises
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

3-4 rounds.

row 500m then
Emom 12 (40/20s)
1: SU - värään suuntan
2: 4-8 strict chest to bar
3: 8-12kg KB press (KB on väärin päin)
4: sisäkierto kuminauhalla

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Emom 45
(RPE6; zon 2-3 )
1) 3x Power Clean @60/40
2) 5 push up
3) 8 air squat
4+5) row/ski erg/bicke erg

Every minute 10cal C2Bike. Workout starts with bike.

A) 5 sets
3-5 false grip ring pull ups
rest as needed between sets

options: weighted, bodyweight, slow negative, assisted, ring row

B) For quality
scaled “Strict J.T.”
12-9-6
strict hand stand push ups
strict ring dips
push ups

Scale as needed.

C) Core work
0:00 - 1 V sit up
0:30 - 2 V sit ups
1:00 - 3 V sit ups
…
add + 1 sit up every 30 sec. until failure or until the reps can’t be completed in the time given.