40min for quality

• 1: Sandbag carry on shoulder (switch shoulder every 25m)
• 2: Row
• 3: Bear crawl (hips low)
• 4: L-sit hold
• 5: Rest

Work 2 min at each station.

Keep a steady pace. No rest between stations.

Shoulder press 5x6
-varaa 2 / lisää viime viikkoon
-tauko 2min

3 x max reps on strict chest to bar pull up.

Use any grip.

The result is the total reps completed.

Scale with a rubber band.

1) Zercher Box Squat: 6 x 3. Rest 2:00
– Build to a moderate set of 3 in 6 sets.
– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

5-4-3-2-1min

Row
Assault

Alternate machines. First 5min with rower and then 5min with assault. 4min and 4min…

RPE 3

OR aerobic exercise of your choice!

12m walking lunges
2 x KBS or db's AHAP

”Gun Show”

For total time:
Row 1k / Ski 1km / 4 x Stairs
21 Bench Press (60/35kg)
Rest 2:00
Row 750m / Ski 750m / 3 x Stairs
15 Bench Press (85/42.5kg)
Rest 2:00
Row 500m / Ski 500m / 2 x Stairs
9 Bench Press (100/52.5kg)

• Class will do floor presses and, if needed, DB/KB Floor Presses

Warm up 10min:
6-5-4-3 Deadlift
5 Burpee after DL sets

WOD:
10min EMOM
3 Deadlift @65-75% of 1RM
6 Bar over Burpee

Push press: 5x3

8x Burpee
10x Push Press 30/40kg
20x Double unders