For Time:
30 Pull-Ups
1000m Row
30 Chest-To-Bar Pull-Ups

15' EMOM
1: 8 dbl KB swing @2x20/12kg
2: 40" KB farmer carry
3: 5/5 alternating jumping split squats

hip & spine mobility

copenhagen plank knees to elbows 3x8/8

one legged around the clock 3x3 (4 directions)

superset, 5x
8/8 steps banded X walk
5/5 unilateral KB RDL

pigeon pos. hip raises 3x8/8

Back squat 3-3-3-3-3 reps

Complete as many rounds and reps as possible in 10 minutes of

• 12 dumbbell deadlifts
• 9 dumbbell hang power cleans
• 6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

@ increasing pace
3:00 BikeErg
2:00 Row / 2:00 BikeErg
1:00 Row
+
2 rounds
10 Tension swings
10 Banded good mornings
30 Speed rope skips
10 Tuck-ups
+
1-2 Rounds
5 Jefferson curls
5 Inchworms
5 Back support slide throughs
5/side KB Hike cleans, alternating
+
Build to workout weight for KB Clean and jerk
– Kipping Toes-to-Bar Complex – 1-3x between sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
1-2 rounds @ workout weight
20 Double-unders
4 KB Hang clean and jerks
6 Toes-to-bars
12/8 (cal) Echo bike

Deadlift

A) 2x3 (3sec jarrutus alaspäin)
*rir 2
*E3MOM

B) 2x3 (ilman jarrutusta)
*RIR 1
*E3MOM

Metcon

AMRAP 3:

• 15 Cal C2 Bike
• 20 STOH @42.5kg
• 20 T2B
• 20 OHS
• 100 DU
• 20 Power Clean

rest 1min

AMRAP 5:

• Sama ku aikasempi

rest 2min

For Time:

• Edelleen sama

*eli ekaks 3min aikaa päästä niin pitkälle ku kerkee. Ehkä about OHS asti. Sit 1min lepo, jonka jälkeen 5min aikaa niin pitkälle ku kerkee. Sit 2min leebeni ja vikassa for time koko paske. Ja alkaa aina alusta toi setti joka kerta

10 rounds for time with partner: (full round then change)

7 cal bike erg
7 hang squats cleans
6 burpee box jumps

...straight into

10 rounds for time with partner: (full round then change)

7 cal row
7 pull ups
6 du's

*TIMECAP 35min

Köysikiipeily
1x2
2x2

4 kierrosta
8 Etunojapunnerrus v2 (tarvittaessa deficit)
8 Pendlayrow v2
8+8 Vipunosto sivuille ja taakse v2

For time

• 4 rope climbs to 15 feet
• 40 GHD sit-ups
• 100-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells