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For 30:00 @ steady pace

6 Thoracic rotations
40m Sled drag/push – light
20m Bear crawl
6 e/side Half kneeling bottom up KB presses
4 Alternating Hip airplanes
20m Monkey crawls – switch direction every 5m

For time
- 30 snatches

♀ 95 lb
♂ 135 lb

24' EMOM
1: 15/12 cal row
2: 40" DU/SU practice
3: 10-15 wall ball
4: AMRAP burpee to plate & GTOH @ 20/15kg

2 rounds
5 Inchworms
10 Air squats, slow and controlled
10 Hand to hand KB swings
8 Handstand shoulder shrugs
+
2 rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
6 Box jumps
+
Setup and practice each of the movements
+
@ workout weight
10/7 (cal) Row
8 Wall balls
4 Burpee box jump overs
6 Shuttle runs
4-8 DB snatches, alt
2 Wall walks

30 Minutes @ HR Zone 3

Use any machine

AMRAP 9

6 Box Step-Ups 30/24"
9 Squat w/ KB 24/16kg
12 Push-Ups

Pystypunnerrus 5x5 + 3x1
-5x5 noin 70%, päälle muutama ”kevyt nouseva ykkönen”

Leuat TAI Ylätalja, vastaote 5x8-12

Vipunostot taakse 3x20

Hyrox Games

Start with 500m run —> you are in the game

Dice numbers :

1. 200m Row
2. Sled push 2 lengths (heavy)
3. 12x Burpee to plate
4. 20 m Walking lunges
5. 200m Ski
6. 40m Farmers carry

At 10, 20 and 30min mark, 500m run

Tc 40 min

Finisher: Wallballs

POINTS

0-14 = 80 wallballs
15-20 =70
21-25 =60
26-30=50
31-35 =40
36-40 =30

Everytime you break - 5 burpees

Engine

Mikko's Triangle

EMOM 40:

1: ''X'' Cal Echo
2: ''X'' Cal Row
3: ''X'' Cal Ski
4: Rest

Rounds 1-2: 8 Cal
3-4: 10 Cal
5-6: 12 Cal
7-8: 14 Cal
9-10: 16 Cal