30 - 20 - 10 (Quality - Slow reps)

Hanging Strict Knee Raises

30sec Farmer Carry + 30sec OH Carry
2xKB/DB between sets

AMRAP 6
4 Muscle-Ups
8 Pistols
16 KB Swings 24/16kg

Rest 2min

AMRAP 6
10/7 Cal.
7 Thrusters 42,5/30kg
7 Toes-to-bar

Emom 40

1) 45s Kone
2) 10-15 KK-heilautus
3) 10-20 Istumaannousu
4) Lepo

EMOM 42 ( 7 rounds )

Min 1 - 2 : Row Calories
Min 3 : Rest
Min 4 - 5 : Bike Calories
Min 6 : Rest

Max. Calories

For time: 50 thrusters 42,5/30kg

EMOM 5 – 2 Snatches @80%++ of todys complex

EMOM 20min:
1. Erg
2. 12-16 slamball + arch hold/rocks
3. Erg
4. 10-20m alternate: single arm farmers carry + single arm KB front rack carry

Rest 2min

EMOM 20min:
1. 2+2 turkish get up (scale to 1+1)
2. Erg
3. Bear complex with empty bar
4. Erg

Optional finisher (if extra time):
tabata of choice or 5min cooldown on erg

Accessory

4 Sets, Every 4:00

5 - 8 Dumbbell Chinese Row
10 Around Worlds
8 - 10 Double KB Strict Press

Box Squat
Build to a heavy 5 over 5 sets. Rest 2:30
- Build in weight with 1-2 reps in reserve on the final set
- Slightly below parallel
- Option: Build to a moderate 5

6min alkavalla minuutilla

1. max toistot ojentajapunnerrus kuminauhalla
2. 10-20 hauiskääntö tangolla