A: 10min emom: 3x plyo push ups
B: Shoulder press 3x5
In between sets 6x nordic hamstring curls

AMRAP 20
12 kb deadlift @2x22/16kg
6 chest to bar pull ups
12 medball box step ups @9/6kg
6 chest to bar pull ups

A) 5 sets
3-5 false grip ring pull ups
rest as needed between sets

options: weighted, bodyweight, slow negative, assisted, ring row

B) For quality
scaled “Strict J.T.”
12-9-6
strict hand stand push ups
strict ring dips
push ups

Scale as needed.

C) Core work
0:00 - 1 V sit up
0:30 - 2 V sit ups
1:00 - 3 V sit ups
…
add + 1 sit up every 30 sec. until failure or until the reps can’t be completed in the time given.

Every minute 10cal C2Bike. Workout starts with bike.

row 500m then
Emom 12 (40/20s)
1: SU - värään suuntan
2: 4-8 strict chest to bar
3: 8-12kg KB press (KB on väärin päin)
4: sisäkierto kuminauhalla

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Emom 45
(RPE6; zon 2-3 )
1) 3x Power Clean @60/40
2) 5 push up
3) 8 air squat
4+5) row/ski erg/bicke erg

A,
Zercher Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Single Arm Overhead Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x L 15m ft/R 15m

C,
4 rounds for max reps of:
Partner 1 do:
1 Rope Climb
2 Shuttle Runs, 10 m
1 Rope Climb
Partner 2 do:
AMRAP of:
7 Dumbbell Squats @2x22.5/15kg
7 Toes-to-bars

Shuttle Runs- 10 meters down and back

Complete in teams of 2. Switch once the last rope climb is complete.

Goal: No more than :90 seconds on the climb and run segment

D,
4 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
15 L/15 R Side Lying Leg Raises
Single Leg Glute Bridge Hold, L 20 secs/R 20 secs

3-4 rounds.

A,
Pause Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec hold at the bottom of each rep.

B,
5 rounds for time of:
Sled Push, pick load, 15m
5 Bench Press, 80% 1RM
X Echo Bike Calories, 30 secs
Rest 2 mins

Sled Push- heavy
Echo Bike Calories- edit in the number of calories achieved each round

Goal: Keep your bike cals and total time consistent across all rounds

C,
3 rounds for quality of:
15 Weighted AbMat Sit-ups, pick load
10 Landmine Rotations, pick load
Rest 2 mins

1. 5 Front squats
2. 10 Db shoulder press
3. 10 Box step overs
4. 15 Ring row

Z-press
5x5, RIR 2-3

Sumo deadlift 3 RM, then 3x3 @ 90%