10 min ski/10 min row/10 min Bike

EMOM for 4 rounds:
1) AMSU
2) Ab-wheel
3) Dragon flags (jalkojen lasku hitaasti)
4) Rest

A,
"Filth Fifty"
For time:
50 Box Jumps, 60/50cm
50 Jumping Pull-ups
50 USA Kettlebell Swings, 16/12kg
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 20/15kg
50 Back Extensions
50 Wall Balls, 9/6kg
50 Burpees
50 Double Unders

Goal
Sub 25 mins.

B,
For quality:
75 Band Pull Aparts
75 Band Face Pulls
50 Seated Bent Over Rear Delt Raises, pick load

In teams of 2

20 total rounds
1 wall walk
3 burpee box jump overs@60/50 cm
5/5 KB snatch@24/16 kg
15 double unders
Relay style, so switch after full rounds.

Time cap: 30 min

Mobility

• Recovery Walk: 3-5 Minutes, nasal breathing only. *hold your breath for 2-5s and nasal breath for 10 seconds.
• Shoulder IR Pails/Rails

Back Squat

7 x 4 x 80-85 %

SO 3:00

3 rounds in a row:
- 1min Side plank right
- 1min Side plank left
- 1min Plank

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:30 bike (easy/mod pace)
7 push up to downdog straight to strict/jumping pull up
7 kip to swings
14 alt leg v-ups
4+4 lunge elbow to floor strech
:30 HS Hold

Workout Prep
3-4 SHSPU
3-4 Toes to bars
6/8 calories of Air bike

AMRAP 3- rest 1- AMRAP 6- rest 1- AMRAP 9
15 thruster
10 Bar over burpee
15 power clean
10 burpee
15 shoulder to overhead
10 up-downs
30 deadlift
30/20cal ergo of your choice