E3MOM x 3-6 rounds

2+2/ 3+3 tgu
*remaining time easy pace machine

For time:
5 Tire Flips
200m WP run
50 WP step ups
200m WP run
50 WP GTOH
200m WP run
50 Burpees to WP
200m WP run
5 Tire flips

For Time:

8 ground to overhead
10 bar facing burpees

43/30kg

TC 15

AAMUPÄIVÄ:
2 rounds:
5 min run
5 min row
5 min bike
5 min rest

Your aim is to keep your HR @80-90% in running, rowing and bike. You should let your heart rate drop atleast to 110-120 before starting, but minium is 5 min rest.

ILTAPÄIVÄ:

bMu Kip Drill 5 sets of 3-10 sets.
10x EMOM: 2 bMu

Find your daily technical:
1 squat clean + low hang squat clean + 2x jerk.

Back squat:
4x4, w/ 85%, 3 min rest.

2-3 rounds:
10 thruster 50/40kg
6 High box over burpee (70cm)
4 bMu/6 c2b
6 High box over burpee
10 Thruster

3 min rest

Thrusters should go unbroken. Scale weight if needed. bMU/C2B should be unbroken or max in 2 set. This is high output power interval.

Accessory 2 from library.

Jerk holds (3x 15s)

10 renegade row 5kg/10kg
10 dumble thruster
10 box jump 24"/20"

"Eva" Fitness:
5rounds for time:
600m run,
20 kbs,
20 pull up/ low bar/ring row/ jumping pull up
*
"Eva" Finess 2:
5rounds for time:
400m run
20 kbs
20 low bar/ ring row/ jumping pull up

5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

Then

• 50m Prowler push (100kg added)

Then

• 50 cals @ Assault bike

Then

• 50m Prowler push (100kg added)

Then 5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

3 Rounds for time:
27-21-15-9 cal Assault bike
30m Handstand walk btw each set
Rest 1:1 btw rounds

Basic Endurance

20 min Ski
10 min "Mary"
20 min Row

Amrap 15'

12 DL 90/70

40 du

1 legless rope climb