10 Rounds

• 2 min ERG @ 75%
• 2 min quality work with weights

Row 1600m for time

Resisted Nasal Breathing: 15 breaths
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Pieksäjäiset :)

500m row
1x 5 of each movement
high hang high pull
high hang muscle clean
no feet clean pull under
no feet high hang clean
press in split
dip&drive
clean & jerk

Spend 20 min for
find your 1 rep technical max for
squat clean & split jerk
mark 3 of your best lifts

”Half Hellride”
60 cal airbike
every minute 5 burpees.

10 rounds, each for time of
Swim 50 yards
Rest 1 minute

OR

10 rounds, each for time of
200-m sprint
Rest 1 minute

Take some time for family, prep your food for the next week if thats what you usually do, make a plan when you practise and stuck with the plan!

EMOM 30

min 1 - 9 :
a) 12/9 Cal Row
b) 12/9 Cal Ski
c ) 12/9 Cal Bike
min 10 - 19 :
a) 15/12 Cal Row
b) 15/12 Cal Ski
c) 15/12 Cal Bike
min 20 - 30
a ) 13/10 Cal Row
b ) 13/10 Cal Ski
c ) 13/10 Cal Bike

Onnistuiko?

Joka alkava 4min x 6
Vaihdellen A ja B.

A) 12 Cal Soutu + 10-15m Askelkyykky kävely + 8-10 Tankosoutu

B) 10 Cal pyörä + 10-12 Käsipaino tempaus + 5-8 Burpee