A) 60-minute AMRAP*
10km BikeErg
3km Row
Ski for distance in the remaining time

• Move at a pace where you can still hold a conversation with someone.
• This is intended as aerobic base work; make sure you’re in control of your breathing and could maintain nose breathing without significant effort.

EMOM40

1. 3 hang squat clean + 2 push jerk 50 / 70 kg
2. 5 Ring muscle up / BMU / C2B / pull up
3. 9 Heavy WB
4. 12 KB Swing 24/32kg
5. 12 m HS Walk
6. 3 DB burpee DL + 4 DB thruster
7. 12 GHD Sit up
8. 9 (s)HSPU
9. 12 T2B
10. REST

5-5-5-5-5

Go every 2:30

RestDay!

Wodliiga

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10 Alt. Wrist Push-Ups
MIN 2 - :25/25 Quad Roll
MIN 3 - 1:00 Rebound Pose

For time:

50-40-30 Dumbbell Deadlifts 22,5/15kg´s
5-4-3 D-Ball Carry Lengths 60/40kg ( 1 toisto 15m )
15-12-9 HSPU

TC 15

45 min PK
PK 45 min
100 rope jumps
30s plank hold
30+30s side plank hold
20s active hang
2+2 TGU, light kb
10 goblet squats
1600m machine
10 ring rows
10+10 standing hip rotations

For time

• 12/15-calorie Echo bike every minute
• Complete as many rounds as possible until failure or until you reach 20 rounds.

Deadlift

10-10-8-8-6

Go every 2:30