3 x
10 front squat
10 m walking lunges (with one or two DB/KB)
-rest 1-2 min between sets-

Tabata bike or row
0:20 easy pace
0:10 fast pace
X 8

Core strength
EMOM x 12 (6 rounds)
Min 1: 0:45 plank
Min 2: 15 weighted sit ups 20/14

3x2min ylläpidettävä tahti, 1min lepo

150m soutu/300m pyörä,
5-8 yleisliike
150m soutu/300m pyörä

Clean & Jerk RM

Run 15min
Walk 10min

juoksussa tasainen tahti,
jota pystyt ylläpitämään molemmat 15min pätkät

E2MOM x6
2 Power Snatch + 2 OHS
60-80% 1 RM Snatch

1A) Hand stand 4x24s
1B) shrimp squat 4x10 alternating

WOD
25x burpee
25x air squat
25x sit up
400m run/ 200m walk
20x burpee
20x air squat
20x sit up
400m run/ 200m walk
15x burpee
15x air squat
15x sit up
400m run/ 200m walk
10x burpee
10x air squat
10x sit up
400m run/ 200m walk
5x burpee
5x air squat
5x sit up
400m run/ 200m walk

A,
Romanian Deadlift 1x5

Use the heaviest weight you can for the set.

Build up to a heavy set of 5 in 15 mins.

B,
For time:
21-18-15-12-9-6-3 reps of:
Toes-to-bar
Kettlebell Swing, 70/53 lbs
-- then --
84 Bike Erg Calories

Goal: sub 17 mins

C,
For distance:
Run: 1x 24 mins

Complete as:
3 mins- easy
3 mins- moderate
3 mins- hard
5 mins- easy
5 mins- moderate
5 mins- hard

10 rounds for time
3+3 dB snatch
4 burpee over dB
3+3 dB clean&jerk
4 burpee over db