A,
5 rounds for time of:
Dumbbell Bear Crawl, 22,5/15 kg 15m
Suitcase Carry, 22,5/15kg, 15m LEFT/ 15m RIGHT
15 Weighted Sit-ups, 10kg/5kg

Goal
Sub 18 mins

B,
3 rounds for quality of:
5 R Suitcase Deadlifts, pick load
7 R Teapots, pick load
9 R Single Arm Kettlebell Hang Cleans, pick load
5 L Suitcase Deadlifts, pick load
7 L Teapots, pick load
9 L Single Arm Kettlebell Hang Cleans, pick load

Complete all reps on the right side, then all reps on the left side.

Use loading that is RPE 6/10 and focus on quality of movement.

15-12-9 reps for time of:

• Thrusters
• Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up

3 Sets:
AMRAP 7:
10-15-20-25….cal
Row
Ski
Bike Erg
- Rest 3min btw sets

5x E3MOM: 5 Power cleans

15-20min Assault Bike

1:00 Active Spiderman
0:30 + 0:30 Pigeon
1:00 Child Pose on Box
0:30 + 0:30 Calf On Post

2 Rounds :

20 Double Unders
5 Box Jumps
5 Kip Swing
3 Toes to Bar

85 min
Warm up for 20 min

1.BCTB
- BFLY x 25
- BCTB x 20

2.Back squat
4x80 %
4x85 %
3x87-90 %
2x92-95 %
5x70 %
New set every 3 min

3.Accessory
3 rounds as supersets:
8+8 Deep squat strict DB/KB press - 11 kg
8+8 sa. DB row - 20 kg
8+8 bicep curls - 11 kg
Rest 1 minutes between rounds

4.Metcon
- Not done

For time of
2 k row

20 kierrosta aikaa vastaan:

• 3 leuanveto
• 3 wall-ball (N 6kg - 2,75m / M 9kg - 3m)
• 3 leuanveto
• 3 käsipaino-thruster (N 2x15kg / M 2x22,5kg)

Jos käsipainoja ei saatavilla, käytä kahvakuulia.

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog