3 rounds, each for time
7 cal echo bike
15 pull-ups/ring rows/C2B
7 cal echo bike
15 alt. DB snatch
7 cal echo bike
5 x 1 push up + 2 shoulder taps

Rest 2 min between rounds

4 rounds for quality
10-15 ring rows
10-15 ring push-ups/kneeling
8-10 ring rollouts

6 x 5 min ON/1 min OFF

A) 600 m run
Max cal ski in remaining time

B) 600 m run
Max cal bike erg in remaining time

RPE 5-6

Takakyykky 5x5 (60kg)
(2sec alas räjähtävä ylös)
5x5 high box jump
5x max aika seinällä istunta 90 asetetta.
2min tauoilla. Aina takakyykky-highbox jump- istuma seinällä.

Loppuun

3000m pyörä
-30 purpee
-30 wallball
-30 sit ups
-30 deadlift 50kg
3000m pyörä

For time

• 10 overhead squats
• 10 box jump-overs
• 10 thrusters
• 10 power cleans
• 10 toes-to-bars
• 10 burpee muscle-ups
• 10 toes-to-bars
• 10 power cleans
• 10 thrusters
• 10 box jump-overs
• 10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

3 rnds for quality
6 prone snow angels
5/5 prone internal & external rotations
5/5 windshield vipers

Lunges 8-8-6

Squat Clean

A) Primer

E2MOM X9

Set 1-3: 3 Squat Clean @75%
Set 4-6: 2 Squat Clean @85%
Set 7-9: 1 Squat Clean @90-95%

*drop and go

B) Clean Pull 4x2 @110-120%

Bench Press

3 Waves:

1 Rep @Heavy
-Rest 2min-
3 Reps @Medium
-Rest 2min-
5 Reps @Medium easy
-Rest 2min-

*jokainen aalto vähän raskaampi.

Accessories

A) 3x Superset:

• 10 KB Goblet Cyclist Squat (3sec jarruttava alas)
• 10-15 Hamstring Slides (link)

B) 3-4x 45-60s Spanish Squat Hold

A) Reverse grip barbell bench press - 4x8

B) 4 sets
Alternate between a) and b) every 2 mins

a) 10 alternating dumbbell bench press (hold at the top)
b) 10 underhand grip ring rows

C) 3 sets
8-10 barbell curls w/ 3 sec hold at the top
10-12 double dumbbell skull crushers
12-15 banded chest fly (high to low)

2,5 min ski erg
2,5 min bike
Backsquat 3 x 55 65 70 80 82 85
3 x 12kg rs kbswing
10 sit ups
10 push ups
3 x 10 core stability (kb side to side)
5 min bike