125 min
Warm up for 15 min

1.BCTB
- Bfly x 40
- BCTB x 30 (singles)

2.Box squat
A. Build to RPE 8 set of 5
- 50 70 90 100 kg

B. 4x5 @ top weight
- 100 kg

3.Metcon
Every 2 minutes for 7 rounds:
3 Heavy Devil's press - 2 x 15 kg
8 Cal ski-erg
3 Heavy Devil's press
- Times: 1.22, 1.20, 1.20, 1.20, 1.20, 1.21, 1.23¨
- HR: 175/186

4.Accessory
3 sets:
10+10 Single leg Glute bridge
10+10 Single leg Seated knee extensions

3 Giant Sets:
200ft. Double KB Carry**
10 Deficit Kipping HSPU (10/5cm)

** 1 Bell Dront Rack + 1 Bell OH

WARM UP

10-15min easy pace bike

EMOM x 32-40
1) machine
2) front rack carry /farmer carry
3) machine
4) 15-20 GHD sit up / V-up

COOL DOWN
10-15min easy pace bike

Target PK 2

EMOM 10
Alt. A and B

A) Max reps Mountain Climbers
B) Max reps Handstand Pushups or Pike Pushups

5 rounds for quality

• 12/12 Bulgarian split squats (bodyweight or use some extra weight like chair)
• 12/12 One legged dl (back leg on sofa and you can use extra weight)
• 30/30 sec one legged wall sit
• 60 sec wall sit

Rest as needed between rounds

10 min EMOM:

A. Skierg
B. Bikerg

3 km run
6 km row
9 km bike
1 km walk
Post time

Every 90s x 6

1 Clean + 1 Hang clean + 1 Split jerk

3 rounds; 1 minute each station w/ 1 minute of rest between rounds

Box Jumps/step ups
Push Ups
Air Squats
V-ups/Sit-ups
Burpees
Rest

Tee 3 kierrosta kaikkia liikkeitä, 1 minuutti jokaista kerrallaan.

Boxiaskellus tai hyppy
Punnerrus
Ilmakyykky
Linkkari
Burpee
Lepo

5 rounds for time
400 m row
100 du
10 burpee