2min Ski
2min REST
2min Row
2min REST
2min Assault
2min REST

EMOM27 (3 rounds):
1. DU 30-50
2. Air Squat 20
3. Push Up 10-20
4. Box Jump 10-15
5. Sit-Up (AbMat) 10-20
6. Back Extension 10-15
7. 20m Sled (YGIG)
8. REST
9. REST

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
24 heavy jump ropes/jump rope
12 kb/db/sb hand release deadlift
6 floor bridge dumbbell press
3 dumbbell push press(3 second descent)

Finisher
30 alt toe touch
1:00 chest opener

Warm Up
3 rounds
1:00 rowing
3 barbell muscle cleans
3 barbell tall power cleans
3 inch worm with push ups
:30 Plank Hold
10 supermans (feet together)

then after 3 rounds some wrist / front rack mobility and start to climb for HPC weights!

Sumo Deadlift 5 x 3. Rest 2:00
- build to a heavy set of 3
- reset on each rep

Superset

Snatch Grip Pendlay Row: 4 x 8-10. Rest 45s.
GHD Weighted Back Raises: 4 x 10-12. Rest 45s.

Resisted Nasal Breathing 15 breaths.
+
Recovery Walk: 3-5 Minutes, nasal breathing only.
*hold your breath for 2-5s and nasal breath for 10 seconds.

4 Rounds for quality, go every 2:30.

1 Rope climb
10 Pistols, alt

20 sets for distance:
:40 standing bike
:20 seated bike

21-15-9

Row cal
Burpee
Kb swing
Sit up
Goblet squat

Pareittain ja kumpikin tekee kyseiset toistomäärät vuorotellen.

Front squat 8-8-6-6 reps