"Mörkö Strongman" work for 30 minutes

Ski erg 20/16 cal
Box step overs 20 reps 20/15kg (levy edessä)
Sled push 40m (raskas paino, mutta sellanen joka vielä liikkuu)
80 m farmers carry raskaat DB/KBs

6+6 lunge press,
6+6 DB Row

30-25-20
Medball squat cleans 20/14,
Double unders,
Sit-ups

Mobility

Mobility

1) Ultra Wide Stance High Box Squat: 6 x 4. Rest 2:00
- Use a moderate load for all sets
- Focus on perfect technique

2) Glute Hip Thrust: 5 x 6-8. Rest 90s.

3) DB 1 1/4 Split Squats: 3 x 8 ea. Rest 60s.

4) Serratus Crunch: 4 x 10. Rest 60s.

Find your 3 RM deadlift of the day

EMOM 9

minutes 1 - 3 : 6 pull ups
minutes 4 - 6 : 9 pull ups
minutes 7 - 9 : 12 pull ups

....We will meet "Fran" soon...

How did it go?

for 6 Rounds:
1) Bike
2) Shuttle run
3) Row
4) Burpee

For time:

50 cal row

40 sit ups

30 burpees

20 push ups

10 pull ups