4 Rounds For Time:
15/12 Calorie Ski Eg
100-ft. Front Rack Walking Lunge 43 / 29 kg
50-ft. Handstand Walk

Rest 2 Minutes Between Rounds.

For time:
12-9-6
Cal ski
Burpee

Rest 1 min

6-9-12
Cal ski
Burpee

RPE 4
Target: Not an all out sprint, aim
for same time on both rounds,
pick a pace and stick to it

25 Minutes For Max Load :

Tempo HR Push-Ups 5 Sec Down, Normal Up 6 - 10 Reps
Banded Ab Crunch 30-40 Reps
Bicep Curls, back on wall 10-15 Reps
Romanian Deadlift DB´S 10-15 Reps

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"

5RFT

500/450m Row
15 Snatch 35/25kg
15-12-9-6-3 C2B

2 Rounds for Time:
20 Pike Push-Ups or Push-ups
60 Reverse Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpees

AMRAP 3- rest 1- AMRAP 6- rest 1- AMRAP 9
15 thruster
10 Bar over burpee
15 power clean
10 burpee
15 shoulder to overhead
10 up-downs
30 deadlift
30/20cal ergo of your choice

For time:

30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:

100 Double Unders
30 Overhead Squat

35/25kg

( 15 - 25 )

• If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
• Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
• With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.

Side plank Clamshell: 3 x 8-10 each 1s hold. Rest 60s.
+
- Pigeon Pose - 60s each
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

REST DAY / SIIVOUSPÄIVÄ :D