For Time

21-15-9
Overhead Squats
3-6-9
Rope pull up
@52.5/35
- put rope over pull up bar and do like towel pull ups

For time

• With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of
• Ski-erg calories
• Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Shoulder press 4x8

3 rounds for time
800m row
800m run

warm up
2x
4 plant pull trough e/s
7 dbl db bench press
10 box pistol with leg lift e/s

EMOM 45 min
45 seconds of each movement
move at 75% HR, pick reps based on that and how fast you are able to move while keeping HR at desired level
1) cal ski
2) alt. pistol squats
3) ghd sit ups
4) deficit push ups, use 2x 15 kg plates
5) rest

Push jerk 1RM

Lämppä:
3 rounds: 12 ring row, 12 air squat, 12 burpees

Strength:
1. Bench press 4x4 +75%
2. EMOM/10 min:
* 5-8 strict pullups
* 12-16 pistols

Metcon, divide as you wish, YGIG:
A) 80 cal run B) wall squat
A) 80 cal ski B) turtle plank
A) 80 cal bike B) hang
A) 200 DU B) rest

For time with partner (you go, I go )
In 5 mins x 5 sets
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets

3:00/2:00/1:00 @ increasing pace (easy/moderate/hard) of each:

Air bike
Row
SkiErg
– Rest 1:00 between each round* –

• 1 round = 3:00 Air bike, 3:00 Row, 3:00 SkiErg (then rest and next round would be 2:00/2:00/2:00 and finally 1:00/1:00/1:00)

For time with partner (you go, I go )
In 5 mins x 5 sets
Complete :
100 Double under
50 Dumbell alt. Hang Snatch @22,5/15kg
25 Box jump
Remaining time max rep : syncro target burpee pull up/ sc : target burpee

Rest 2 mins btw sets