For time

• Ruck 5 miles
• Run 6 miles

♀ 30 lb
♂ 45 lb

Wodliiga

3 different catch pos. snatch 8x1 @ moderate

7' AMRAP
3 snatch
6 deadlift
9 ring row

18 min partner AMRAP:
One at rest and another performing a full round of:

Treenaaja ________________ Kuntoilija
2 Wall walks _____________ 2 Half way Wall walks
4 Pistol squats ___________ 4 Box Pistol squats or adapt
6 T2B _____________________ 6 K2E
10-12 Cals Bike __________ 10-12 Cals Bike

20-40-50-55-60 kg

TABATA day, 2, alternating exercises

TABATA 1
KB swing @24/16
jumping air squat

2-3'rest

TABATA 2
DU
push up

2-3'rest

TABATA 3
jumping jack
mountain climber

2-3'rest

TABATA 4
airbike
walking lunges

2-3'rest

TABATA 5
KB DL
russian twist

4 Sets of:
6 Strict Pull-Ups

For 10 min:
Supine straddle stretch on the wall x 30-60 s
prone snow angels x 12-15
supine floor angel complex x 30-60 s

15-minute EMOM (0:40/0:20)

1) Bar muscle-ups
2) Handstand walks,7.62m
3) Single-leg squats, alternating

Intent. Accumulate as many EXCELLENT repetitions of each movement as you can. Ideally keep the muscle-ups to a single set but break to a few smaller sets as needed. On HSW, you can choose to focus on either speed (of each walk) or just consistency. For the single-leg squats, aim for a steady pace (just keeping moving for the full 40-sec).

Warm-up

BikeErg warm-up
5:00 @ easy pace
+
3x
1:00 @ hard/harder/hardest pace
2:00 @ moderate pace
+
3:00 @ easy pace