3 sets, go every 5:00
500m Row
500m Ski / 2 x Stairs / 1000m Bike Erg / 20-30 Assault Bike Cals

• Aim to have at least 1:00 rest each round
• Effort level medium and consistent results or faster each round.
• Can be done in reverse order as needed.

5 Sets of 5

*Score = Sum Total Load of All 5 Sets

On the 3:00 x 6 Rounds:
200 Meter Run
1 Unbroken Set of Toes to Bar

*Score = Total reps of Toes to Bar

5 Sets of 5 Floor Press

*Score = Total load

Clean high pulls 5x 3
- 90 sec rest
weight is around 90-100% of 1 Rm Clean

1) deadlift 4x5x75%
2) sumo deadlift 4x3x50% (explosive)

45 minPK
600m jog
100 rope jumps
30 s HBH
30 s ABH
20m bear crawl
10 sit ups
20 light kb swings
600m bike
5+5m kylkimyyry

10/7/5/3 Power Snatch
10/7/5/3 Push Jerk
10/7/5/3 Power clean
10/7/5/3 Power clean + Jerk

Rest 1,5-2 min between sets, rotate 10x Power snatch, 10x Push jerk, 10x power clean , 10x Power clean+ Jerk, 7x Power snatch... etc

Technique over weight! You can use "Touch n go" style if you want.

Skills EMOM

EMOM 12

Min 1 : Skill you practice
Min 2 : Rest

Practice 25 minutes:

Handstand Walk / Handstand Push Ups / Handstand Hold