AMRAP 60 @ base*

2000m BikeErg
1000m Row
2000m BikeErg
1000m SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

2-3sets:

40-60s D-ball hold
3+3 turkish get up

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

shoulder & Th mobility

half kneeling book opener next to wall 3x8/8

KB pull over on bench 4x5

one arm downward dog 4x6/6

KB windmill 3x5/5

side plank rotations 3x8/8

Amrap12:
10 d-db reverse lunges
10 d-db push press
20 r.twist
4-8-12-16-20.. cal machine

Bar MU drills – 2 rounds of:

5 Arch hold push to hollow hold (3-5 sec in each position)
8 Tension swings (sponge/block between feet)
3 Supine dowel hip snap rollover
8 Front support pops
3 Jumping bar muscle-ups with hip snap

– Rest 1.30 between rounds –

42min EMOM
(50s on/10s Off)

1) Erg (Ski or Row)
2) Sled Push & Pull
3) Rest
4) 10 DB Thruster + amrap: DB Reverse lunge
5) Burpee to Target
6) Rest

2-4-6-8-10...

Box-jump-overs
Man makers

Deadlift

E3MOM X6

Set 1-2: 3 Reps
3-4: 2 Rep
5-6: 1 Rep

*tähtää raskaampiin, ku viime vkolla

Metcon

3 Rounds For Time:

• 6 Wall Walk
• 6 Devils Press @2x35lbs

rest 2min

3 Rounds For Time:

• 10 DB STOH 2x50lbs
• 15m HSW

Strength

4x Superset:

• 20m Yoke Carry
• 8-10 SB Clean Over Yoke

*rest 2-3min between sets

Accessories

3-4 Rounds For Quality:

• 45-60s Chinese Plank
• 45-50 Spanish Squat Hold

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises