PERFORMANCE
EMOM x 16 MINUTES
MIN 1&2 - 500/400m Row
MIN 3 - Max Wall Balls @ 20/14
MIN 4 - Rest

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FITNESS
EMOM x 16 MINUTES
MIN 1&2 - 400/300m Row
MIN 3 - Max Wall Balls @ light
MIN 4 - Rest

• RPE 9
• Video: https://vimeo.com/846227261?share=copy
• Score is overall wall ball total

400/500-m row/ski or 800/1000m c2Bike
30 hang power cleans (50/70 kg)
400/500-m row/ski or 800/1000m c2Bike

Scaled WOD
For time:
250-m row/ski or 500m c2Bike
30 hang power cleans
250-m row/ski or 500m c2Bike

PERFORMANCE
"SPIN CYCLE"
3 SETS; Rest 2:00 between sets
3 Reps of Barbell Complex @75/52.5kg*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders

*1 Rep of Barbell Complex:
1 Deadlift + 1 Hang Squat Clean + 1 Squat Clean

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FITNESS
"SPIN CYCLE (FITNESS)"
3 SETS; Rest 2:00 between sets
3 Reps of Barbell Complex @ moderate
80 Single Unders
2 Reps of Barbell Complex
60 Single Unders
1 Rep of Barbell Complex
40 Single Unders

*1 Rep of Barbell Complex: 1 Deadlift + 1 Hang Power Clean + 1 Front Squat

• RPE 7
• Video: https://vimeo.com/846226126?share=copy

3x 8-10

Raskasta rengassoutua
Lapapunnerrus tangolla
Pystypunnerrus istuen

Partner Amrap 12

20cal row
40m D-ball/sandbag carry

rest 3min

Partner Amrap 12

20cal c2bike
8 wallwalk

In 8:00
Practice your jump rope skills;
Options: Single Unders, Double Unders, Triple Unders, Crossovers, and more!

For time:
5-8-13:
Deficit handstand push-ups
Double-DB/KB deadlifts
– Touch all 4 heads of the DBs to the floor.
Then…
30m double-KB overhead walking lunge

Scaled WOD
For time:
5-8-13:
Pike push-ups
Double-DB/KB deadlifts
Then…
30m overhead walking lunge (plate)

Shoulder Mobility

3 Rounds for quality:

(RX: 15/22,5kg)

30s Double Dumbbell Bent over rows
30s Single Dumbbell Floor Press ( Right )
30s Single Dumbbell Floor Press ( Left )
30s Jumping Lunges

.

15 thrusters (30/42,5 kg)
400-m run

Scaled WOD
3 rounds for time:
15 thrusters (
150m/300m run or 400m row