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

In teams of Three

Row:
3x1000m,
3x750m,
3x500m,
3x250m.
Max efforts!

7:00 Basic Endurance CrossFit
8:00 Accessory
9:00 Snatch, Technique

15:00 Basic Endurance CrossFit
16:00 Accessory
17:00 Snatch, Technique
18:00 Snatch, Technique
19:00 Kipping Pull Ups / TTB Technique
20:00 Basic Endurance CrossFit

Dead Back Squat

6 x ( 3 - 4 ) @ 65 - 75%

Go Every 3:30

30s ON/30s OFF x 16:

1. Leg raise back against the wall with 2s hold - left leg
2. Leg raise back against the wall with 2s hold - right leg
3. Banded hamstring curls
4. Banded hip flexion marches

Intervals 30s On / 30s Off x 6

1) ski
2) DU
3) c2bike
4) sit up -> scale up ttb

(Total 24min)

8min AMRAP

8 Deadlift
8 Front squat

35/25kg

*Everytime you let go of the barbell=
6 bar over burpee.

**Result comes only from the BB reps.