8 x 40s on / 20s off:
1) bike
2) medball cluster
3) row
4) su/du

25min for quality:
3+3 turkish get up
6+6 s.a. ring row
9+9 (goblet) cossack squat
12 Lu raise
45-60s passive hang (in 1-3 sets)

~10min mobility of coach's choice

40 min alkavalla min.

1. Yhden käden kahvakuula heilautus käden vaihdolla
2. Pyörä/echo/assault
3. Naruhyppy (yksittäinen, ristiin, tuplaa)
4. Tauko

E90s x 20
1. 15 wall ball @9/6kg + 10-12 burpee over line
2. 20/15 cal ergo
3. 8-10 strict pull up + 50 DU
4. 20/15 cal ergo
5. rest

RPE 4

Skaalaukset: wall ball->paino burpee over line->reps strict pull up->low bar/banded DU->reps minim 20->su ergo->cal

Huom! Jokaisen intervallin jälkeen täytyy jäädä vähintään 20s lepoa.

CONDITIONING

Row/Bike/Airbike for 60min. E5MOM alternate between A, B, C and D. WOD starts with A and row/bike/airbike remaining time from 5min.

A: round of Macho Man @60/40kg
B: round of Nate
C: round of Karabel
D: round of Cindy

Overall RPE 3 to 4

Round of Macho Man:
3 Power Clean
3 Front Squat
3 Jerk

Round of Nate:
2 Muscle-Up
4 HSPU
8 KBS @32/24kg

Round of Cindy
5 Pull-Up
10 Push-Up
15 Air Squat

Round of Karabel
3 Power Snatch
15 Wallball

Tailoring Options:
Decrease Loading
MU→ Jumping Ring MU
4 HSPU→ 10 Wall Facing Shoulder Taps

Optional Accessory:
CONDITIONING

For time: 
1000m Ski
2000m C2 Bike or 1000m Row
1000m Ski

RPE 3-4, go by feel

Optional Accessory
CONDITIONING

3 rounds for time:
15 Wallball
15 TTB

RPE 4

For time:

40 Goblet Squat RX'd 24kg/16kg
40 Burpee

30 Goblet Squat
30 Burpee

20 Goblet Squat
20 Burpee

10 Goblet Squat
10 Burpee

5 Goblet Squat
5 Burpee

1 mile RUN with Kettlebell

Post your time and comments here :)

FOR TIME:

BUY IN: RUN (official CF Santasport mile/half mile)

20 KB THRUSTER (10+10)
20 KB SWING
20 GOBLET SQUAT
20 KB OHS (10+10)
20 KB SHOULDER TO OVERHEAD (10+10)
(EVERY STARTING MINUTE = 4 BURPEE)
RX'D = 24/16kg

CASH OUT: RUN (official CF Santasport mile/half mile)

“Jack”

20min AMRAP:

10 Push Press 52,5/35kg
10 KBS 24/16kg
10 Box Jump

RPE 3-4