500m ski/bike/row
3x
5 wall balls
3 HSPU
3 straight leg box jump

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• spend some time to warm up to work weight.
• use 2 barbells For time of 21-15-9 Power Clean 80/60 Thruster 42.5/30

EMOM 14

EVEN : 8 thursters (kuormaa saa olla)
ODD : 10 double unders / 60 singleunders

For time

• 20 back squats
• 40 toes-to-bars
• 60/40-calorie row

♀ 155 lb ♂ 225 lb

4x6 steps @ 60% body weight (50kg)

Double Tabata (8 mins)
Kettlebell USA swing
Jumping lunges

Choose a KB weight you can work unbroken in each 20" window!

Rest 3-5 mins

"the Ghost"
6 rounds
1. min: amrap cal row
2. min: amrap burpee
3. min: amrap double under
4. min: REST

Log your score after each min!

60 Min Amrap
4 Min Erg
2 Min Amrap 10 kb swing + 10 sit ups + 5 strict pull up or 2 wall walks

For time

• 10 push-ups
• 10 dumbbell snatches, right arm
• 10 toes-to-bars
• 10 dumbbell snatches, left arm

3-4 rounds:
8-10 + 8-10 s.a. bent over row
8-10 + 8-10 s.l. hip thrust

Try to increase weight or reps from last week. Rest as needed.

Pinch Grip Farmers Carry
Max UB 15m Trips in 4:00
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min