10 Rounds:
4 Reverse Burpees
6 Push-Ups
9 Air Squats

6 rounds:

0:45 row (reps = calories)
0:15 rest / transition
0:45 shuttle run (reps = 20m = 1reps)
0:15 rest

AMRAP 1
6 x DB's hang power cleans + 6 x DB's STOH's

*rest 2mins btw rounds

CORE 2-3 rounds:

0:30 bicycle abs
0:30 + 0:30 side plank
10 hip thrust

1. Bike erg STANDING (damper 7-10) x 30s
2. Echo bike using only hands x 40s
3. Bike erg SEATED (rpm's +85) x 40s
4. Row 11/9 cals (or max 40s work)
5. 10 knees on floor push ups + 1 rope climb (or scale to 1 rope lower)

5 kiekkaa
10 t2b
10 hspu
10 c2b

4 min AMRAP
5 HSPU
7 wallballs 20/14
9 cal bike (sub 12 cal row)

Rest 2:00

4 min AMRAP
5 HSPU
7 Wallballs
9 cal bike

Rest 2:00

Repeat

*score is total reps

Warm up:
~5min. Easy pace
+ stretch

Run/Bike/Row/Ski:
6 rounds
3min. Moderate
2min. Moderate +
1min. Hard
2min. Easy / Rest

• Ohjeistus:
• Valitse yksi tai kaksi menopeliä. Jos käytät kahta, vuorottele niiden välillä.

Cool down:
Easy pace ~5min.
+ stretch

Relay in teams of 3:

12 rounds (total)

1 Wallclimp
10 Shrimp squat
8 Push up

Cap: 15min

BMU
warm up: calssic gym
2x10 pull up 2x10 push up
core (to floor)
3*30" hollow / arch hang
2x10 kipping
bend BMU 4x10

Skill: BMU with box 2leg 1leg
BMu with Bend

Workout: 45sec work 15 sec rest 10'
1,6: push up
2,7: v sit
3,8: pull up
4,9: plank
5,10: hs

3 Rounds for time:

12 db snatch
12 push-up
12 low bar pull-up

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Stick Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-