3 Rounds For time :

12 Shoulder Press 40/30kg
12 Reverse Lunge 40/30kg
4 Box Jumps 30"/24"

TC 10

4:00 BikeErg @ easy
3:00 Row @ easy
2:00 SkiErg @ moderate
1:00 Echo bike @ hard
+
2 rounds
10 Jefferson curls
5/side KB Hike cleans, alternating
5/side Cossack squats, alt
+
Build up to working weight for KB clean and jerks
* Practise lateral burpees over the rower between sets
+
Once through
12 (cal) SkiErg
6 Lateral burpees over rower
12 (cal) Row
6 KB Clean and jerks @ workout weight
12 (cal) Echo bike

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Half Pigeon on Box
MIN 2 - 15 Hollow Rocks
MIN 3 - 15 Arm Haulers

8xmave
6xrive
4xtyöntö
2xyleisliike tangon yli
10min 8kierrosta +9kierrokselta mave,rive
30kg tanko

For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

90-110 min HR Zone 1-2

Every 10 minutes :
10m Handstand walk
10+10 Pistols

2 x C&J
Build up to max 70% in 20min

1x5 @9,5
4x5

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
3 Jefferson Curls at Bodyweight
6 Alt. Wrist Circles
3/3 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-

6-6-4-4-2-2

Go every 2:30