E2MOM for 10 rounds:

Airbike 20/15kcal
1 Rope Climb (legless)

RPE 3-4

Every second minute bike 20/15cal and climb one rope (legless if possible). Rest the remaining time. You should have 30sec to rest, if not scale the calories.

Steady pace guys, not all out! You can do this with Ski Erg as well.

”Briggs”

With partner

2000m row
150 Wall ball shots
100 burpees over the rower
50 thrusters 40/30kg

TC 30 min

4 rounds, 30sec ON, 30sec OFF

1) Double KB Front Rack Box Step-Up (alternate legs)
2) DU
3) Airbike
4) Wallball
5) Bar MU

RPE 2-3

How did it go?

Hang snatch (knee) 7x3x65%

Harjoitus nr. 4
Aikaraja 9 min.

5 käsilläseisontapunnerrus
10 yleisliike laatikon yli
20 käsipainotempaus
30 seinäpallo
20 käsipainotempaus
10 yleisliike laatikon yli
5 käsilläseisontapunnerrus

Clean complex:
Every 90s for 9 sets
squat clean
hang squat clean
2 x front squat

EMOM 8:
x sPull ups

10 Rounds of:
20m Sled Push Forward. Rest 60s or alternating with partner

8 Rounds:
20m Reverse Sled Drag. Rest 60s or alternating with partner

6 Rounds of:
20m KB Front Rack Carry. Rest 60s or alternating with partner

4 Rounds of:
20s Handstand Hold OR 10m Handstand Walk or 40 Shoulder Taps

Handstand walking progressions
Working 15-20 mins