A) EMOM 12 mins
Min 1: double KB front rack march
Min 2: hollow body hold
Min 3: goblet wall sit w/ pulse
Min 4: arch hold

B) AMRAP 4 mins x 3 sets
8/6 calories bike/row/ski
4 cleans
4 lunges (2/2)
4 push presses
-rest 1 min between sets-

Rx: 24/16 kg
Goal: 2+ rounds each set

3 Rounds: (YGIG)
750/550m @70-75% effort
500/350m @75-85% effort
250/200m @85-95% effort
Rest 2min between rounds.

TC 40min

Huom!
Treeni tehdään pareittain.
Toinen soutaa ja toinen huilaa.

For time

• 150 burpees
• 150 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 14-lb medicine ball to 9 feet
♂ 20-lb medicine ball to 10 feet

Bench & Pull Ups

6-6-5-4-3

Go every 2:00

"Baseline" for time:
500m Row
40 Air squats
30 Situps
20 Pushups
10 Pullups

1 x 3 (65%)
1 x 3 (75%)
1 x 4 (85%)
4 x 5 (90%)

Percentage from 1RM

2 sets
40m Dual DB/KB overhead carry
0:40-1:00 Sorenson hold

– Rest as needed between sets –

2 rounds:
1min/leg Couch Stretch
1min/leg Lizard Stretch
1min/leg Pigeon Stretch

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups


rest 4 minutes


AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar


rest 4 minutes


AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups