50-60min PK Run

hip & spine mobility

12'EMOM
1: 30" plank
2: 6/6 KB teapot
3: 5/5 prone leg raises

glute bridge & one leg extension w. smr between knees 4x6/6

superset 4x
10m tiger walk
20m dbl KB OH carry

Etukyykky ja hyppy kyykkyyn

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

Strength/skill:
front squats 4x4

3 intervals, go every 3:00
420m row

-- rest 5:00 --

3 intervals, go every 3:00
25 cal bike

-- rest 5:00 --

3 intervals, go every 3:00
15 wallbals
15 line over burpees

EMOM x 12 MINUTES
MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
MIN 2 - 4 Burpees + 4 Shoulder to Overhead
MIN 3 - 4 Burpees + 5 Shoulder to Overhead

Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
RPE 8-10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
Use small, LIGHT plates.

Divide anyhow:
107 Pullups
107 Back squats

5 ROUNDS

Set a target of cals and go for the target on all ergs in all rounds - Like Mikko's triangle

• 2 min Assault bike
• 2 min Rowing
• 2 min Ski erg
• 2 min break

Score is target cals