60 DU
8 cal echo
6 D-ball to shoulder (45kg)
8 cal echo
60 DU

10 x 2 min on / 1 min off:
A: 20/17 cal row + amrap burpee over rower
B: 20/17 cal ski + amrap wb
Alternate between A and B, 5 sets of A and 5 sets of B

Build up and do 5 sets for quality

2x hi hang snatch
2x hang snarch
2x snatch

Movement Prep

2 or 3 Rounds of:
2/side (each way) Xiao Pengs
4-6/side Tall-kneeling KB halos
4/side Lateral Romanian lunges
6/side Tactical ankle rocks
20-second hang from a bar w/ ribs locked down
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

BMU

AMRAP 10
4 bmu
15 cal ski
10 ghd

Warm-up
800-1200m Jog @ easy pace
+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
+
800m Run broken down as follows
100m Run @ build pace each round
100m Run @ easy

Warm-up
3:00 SkiErg / 3:00 Air bike@ easy
2:00 SkiErg / 2:00 Air bike @ moderate
1:00 SkiErg @ moderate hard
+
2 Rounds
8 Goblet squats (slow tempo)
5 Scapular pull-ups
5/side Bottom-up KB presses
0:10-0:20 Hollow hold
0:10-0:20 Arch hold
+
Build to workout weight for thrusters
* Prep pull-ups between sets
+
@ workout weight
12/8 (cal) Air bike
6 Thrusters
6 Pull-ups
12/8 (cal) SkiErg

3 rounds:
2min work/1min rest

2min run (juoksulaite)
1min rest
2min rope climb (voi kokeilla legless)
1min rest
2min box jump overs
1min rest
2min bike
1min rest

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Hip + spine mobility

3rnds for quality
8/8 hip CARs
5/5 frog pos. foot raises
8/8 dead bug

5 rnds:
5/5 windshield vipers (hanging or lying on back)
8/8 KB teapot
10 superman (slow&controlled)

For time

• 20 lateral burpees over the dumbbell
• 20 alternating dumbbell hang clean-to-overheads
• 200-meter row