Every 3 mins x 5
300 m run
8+8 one arm DB/KB thruster

On the 2:00 x 10 Rounds:
1 Rope Climb (15ft.)
15 Wallballs 9 / 6 kg to 10/9ft. Target
Max Calorie Row

*Score: Total Calories  

Warm up
3 min Row/Assault bike

2 rounds of

20 Passthrough
10 shoulder taps
20 pull apart
10+10 windmill
10 kickups

Gymnastics

E3MOM 27min for quality.

1. Pistol squat progressions

2. Rope climb progressions

3. Handstand, HSW, free handstand progression

If one or all movements are mastered, do one Max reps set. Then do one sets of 1/3 reps in each 3min. Rest as needed.

6 x E2MOM 2 push press @80%

AMRAP x 27 MINUTES
2:00 Cardio Choice
10 Strict Pull-Ups / Banded Strict Pull-Up
5 DB Front Raise + Lateral Raise*
2:00 Cardio Choice
10 DB Pull-Overs @ light
5 Strict Toes to Bar

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.
- RPE 5
- Video: https://vimeo.com/879678683?share=copy

Rakenna raskas vauhtipunnerrus ykkönen kymmenessä minuutissa

Muscle snatch + OHS + Sotts-press
5 x 3+3+3
Hip snatch + Hang snatch + Snatch
6 x 1+1+1
Snatch pull + pull below the knee
5 x 1+3

Front Box Squat
Build to a heavy 5 over 5 sets. Rest 2:30
- Parallel Box
Option: Build to a moderate set of 5

Pinch Grip Farmers Carry
Max UB 15m Trips in 4:00
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Walking or EZ Bike/Row
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers

-Rest as Needed b/t Sets-