For time
21-15-9 (Echo bike 18-14-10)
Calorie Row
Burpees
- Goal: HARD Effort - Timecap: 8 mins
- Rx+: Handstand Push-ups for Burpees

Extra:
Rollback Triceps: 3 x 12-15. Rest 60s.

4 rounds (24:00)
Min 0-2: Max Cal Row/Bike/Ski/Shuttle Run
Min 2-4: Turkish Get-ups
Min 4-6: Max Box Jumps w Step-down

"DB Seven"
7 push up
7 hop over DB
7 DB thruster
7 split jump
7 burbee
7 DB suitcaise deadlift
7 s.a devils press

(Time cap 22min)

Dynamic floor press
9x3r @ 45% + band
Go every 60s.

If you want to go without band, go @70% from floor press 1RM.

5 Rounds for Time:
30 Air Squats
19 Power Cleans @60/43kg
7 Strict Pull-ups
500m Row
Timecap: 38 mins

Handstand Walk

How did it go?

4-5 Kierrota laadukkaasti

8-10 Raskasta rengassoutua
8-10 Vipunostoa taakse
8-10 Istumaannousua lisäpainolla tarvittaessa

For time:
1000/800m Row
Then:
10 Rounds of Cindy
5 Pull-up
10 Push-up
15 Squat

120 cal row
EMOM 5 rower over burpees

For time:
30 Power Cleans @70/50kg
10 Front Squats
30 Bar Facing Burpees
10 Front Squats

Moderate weight for cleans that allows 3-5 reps unbroken
Time Cap = 8:00

Extra:
Split Squat Iso Hold: 2 x 30s each. Rest 60s.