EMOM 25
- Am. Heiluri x 20
- Maljakyykky+mylly x 12
- 2KB Rive+työntö x 10
- Vuorikiipeilijä x 40
- Huili

25 cal row
20 wallball
25 cal bike erg
20 power clean
25 echo bike
20 burpee pull-ups

IGYG *split reps as you like

5 rounds for time of:
12/15 cal echo bike or ski
10 lateral burpees
5 deadlifts 90/120

WARM-UP

EMOM x 12 MINUTES

MIN 1 - :50 Row, Ski or Bike (Easy)
MIN 2 - 5 Clean Grip Deadlift + 5 Hang Power Clean + 5 Front Squat
MIN 3 - :50 Row, Ski or Bike (Moderate)

MIN 4 - 10/8 Lateral Burpee Over Bar

WORKOUT

EMOM x 35 MINUTES (6 ROUNDS)

MIN 1 - 15/12 Cal Row, Ski or Bike
MIN 2 - 6 Deadlift + 5 Hang Power Clean + 4 Lateral Burpee Over Bar
MIN 3 - Rest
MIN 4 - 15/12 Cal Row, Ski or Bike
MIN 5 - 6 Front Squat + 5 Shoulder to Overhead + 4 Lateral Burpee Over Bar
MIN 6 - Rest

50/35kg

*Scale the Loading & Reps so that you are able to Complete all the Reps in 01:00 Time Frame Each Minute on the Barbell.
Calories should be done in :50 Time Frame.

WARM-UP

AMRAP x 10 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

10 PVC Pass Through
5 Scapular Pull-Up + 5 Kip Swing
5 Dumbbell Push-Up + Single Arm Dumbbell Row in Plank*

*1 Rep = 1 Push-Up + 1 Single Arm Row (L) + 1 Single Arm Row (R)

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BAR MUSCLE-UP SKILL (2/2)

Practice Bar Muscle-Up by following Progression:

1. Kip Swing (Hollow & Arch)
2. Kip Swing & Press Down
3. Hip to Bar
4. BMU Transition
5. Continuous BMU

*Focus on a ”Gymnastic” body through Hollow & Arch Positions.
Continue the Kip Swing followed by a Lat Press Down in the Hollow Position.
Vigorously stop the Legs rising and ”Press” your Heels towards the Ground = Lifting your Torso up.
A quick ”Sit-Up” in the Transition and a strong Dip to finish in a Support Position.

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SKILL CAPACITY WORKOUT

02:00 ON / 02:00 OFF x 3 SETS

25/20 Cal Row, Ski, Bike or Assault Runner (1:15)
Max Rep Bar Muscle-Up or Chest to Bar Pull-Up*

*Pick a challenging enough Variation of the Movement so that you are able to do 5-10 Repetitions through the Workout. A Band or a Box may be used to assist.

Run 400m
2+2 single arm devils presses
8-10 db squats

Score: total work time

WARM-UP

AMRAP x 12 MINUTES

P1

Row, Ski, Bike or Assault Runner

P2

5 Double Dumbbell Hang Clean
5 Double Dumbbell Front Squat
5 Double Dumbbell Push Press
10 Double Dumbbell Box Step-Up

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PARTNER WORKOUT

AMRAP x 30 MINUTES

40 Cal Row, Ski, Bike or Assault Runner
20 Double Dumbbell Front Squat
20 Double Dumbbell Shoulder to Overhead
20 Double Dumbbell Box Step-Up

*Partners Split the Work as needed.

Jussi

RestDay!

AMRAP 13

15 Wallball Shots 20/14p
10 Pistols Squats, alternating Legs
8m Handstand walk

YGIG