7 rounds for time:
7 cal assault bike
7 burpees
7 thrusters

Back: EMOM for 4 rounds
1) 15 KB swings
2) 12 Reverse hypers on box
3) 9 Ring rows with pause at top
4) Rest

EMOM32
10 Alt. DB Snatches
1min Bike erg
10 DB Front squat
1min Bike erg
10 DB STOH
1min Bike erg
5 DB Devils press
1min Bike erg

3 rounds of:
5 KB snatches (left)
5 KB Windmills (left)
5 Side plank hip raises (left)
10s Side plank (left)
5 KB snatches (right)
5 KB Windmills (right)
5 Side plank hip raises (right)
10s Side plank (right)
Rest

2min rest

• 10x1000m interval with 2min rests
• Set interval on Concept 2 bike via:
  • Menu - Exercise - New - Interval - Distance
  • Set: 1000 & 2:00
• Check score at: Menu - Memory - List days
• As score mark the active biking time

For Time

50 calorie Row
40 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
20 Goblet Squats (53/35 lb)
10 Burpees
20 Goblet Squats (53/35 lb)
30 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
50 calorie Row

6 rnds for time:
3 thruster @30/40kg
6 push press
9m tiger walk
"30" rest

Strength:

Barbell Hip Thrust
4x12 (ascending weights)
hold 15 sec after the last rep

3-4 sets:
- Seated DB Leg Extension x 10 with 1 sec pause at the top (on box or bench)
- DB Hamsting Curl x 10 (on Bench or Floor)

Accessory:
3 sets:
-Banded Side Step 20 m / side
-Banded Adduction 12-15
-Banded Glute Kickbacks 12-15

In teams of 3:
40 sec ON / 20 sec OFF (12 mins)
Bike Erg (Standing as long as possible)
Wall Sit
SU / DU
Score: max cal

Tsymi

A) Strict Press

• Build to days heavy 3RM

• 3x5 @80-85% from 3RM

B) 3 Supersets:

• 10-15 DB Bench Press *rest 60s
• 10-15 Legs Raised Ring Row // Barbell Row *rest 60s

C) 3 Supersets:

• 10-15 Tricep Ext (ylätalja) *rest 60s
• 10-15 Face Pull (talja tai kumppari)

D) Finisher
For time:

• 80 Push Up
• 80 Hammer Curl (40/arm)

*split as wanted