Core Work

EMOM 5 min
10 abmat sit-ups + 15 sec crunch hold

Optional Accessory Work

3 rounds of:

20-40 sec dumbbells overhead hold
20-40 sec ring support hold
20-40 sec chin over bar hold

1 min rest between rounds

AMRAP 5
10 Box Step-Ups 24/16kg
20 Hollow Rock

Rest 2min

AMRAP 5
15 Toes To Bars
15+15 One Arm KB Swings 24/16kg

3 rounds for quality
10 goblet squats
8+8 lunges with a turn 5 kg
6+6 hand circles
2 min row
5+5 kb Bulgarian dead lifts

"Dopamine"
Every 5 Minutes x 4 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Erg Bike

A)
Every 5 min, for 15 min:
500/400m Row
8 x Front squat (60-70%)

followed immediately by…

Every 5 min, for 15 min:
500/400m Row
8 x Thruster (60-70%)

B)
3 Rounds, for quality:
10+10 bicep curls
10+10 DB Row

Work 45s
res 15s
1. Row
2. Burpee
3. Bike
4. Russian KB Swing
5. Run

8min alkavalla 2. minuutilla

4 cluster
10-15 seinäpallo

Skillday

 
Work on your weaknesses for 20-30min.

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2-4 rounds, rest as needed, RPE 2-4, go by feel

1) 20-40 Wall Facing Shoulder Taps video
2) 10 Prone Double KB Row video
3) 10-20sec Supine GHD Hold video
4) 5+5 Crossloaded KB Squat video
5) 3-10 Russian Dip video or Russian Push-Up video

EMOM 6
1. Waiters Carry w/ Plate 25/15kg
2. Double Unders