12x
90sec ON/90sec OFF

A) 4 Devils Presses
5x7m Shuttle Run
+ Max Cal. Echo Bike

B) 6 Burpees
5x7m Shuttle Run
+ Max Cal. Row

C) 8 DB Snatches
5x7m Shuttle Run
+ Max Cal. BikeErg

D) 10 KB Swings
5x7m Shuttle Run
+ Max Cal. SkiErg

TGU (15 mins )
Find your best for the day in 5 sets
- quality work!!

45 min PK
500m row
10 goblet squats
30 s HBH
30s ABH
10 light kb swings
30 s hang
600m jog
100 rope jumps

8 rounds for quality
30 Meter Sled Push @ moderate or 1:00 Bike Erg Hill Climb (out of seat, max damper)
10 each Landmine Rotation
30-45s Sandbag or Odd Object Hold on chest

Päivän raskas C&J

1) 45 min PK
600m jog
10 cal airbike
12 wall ball squat cleans
10m lunges
30s HBH
30s ABH
30+30s side plank
800m row

Romanian deadlift 4 sets 10 reps

1) HS progression
- Wrist warm up
- shoulder warm up
- Hollow body lifts with partner (hold your body in push ups position Your partner lifts you to handstand, while you try to maintain the hollow position 4x3

EMOM 40

1) Chin-Up
2) Box Dip
3) Hanging Strict Obl. / Straigth Knee Raises
4) HS Walk / Wall HS left to right / Wall HS
5) Pull-Ups
6) Push-Ups
7) Plank
8) Active to Dead Hang
9) DB’s Shoulder Press
10) REST

30-40 sec Every Movement

Partner Workout
3 x 8:00 AMRAP
Rest 2:00 Between each AMRAP

A)
12 Toes to Bar
32 total DB Snatch @50/35lbs

B)
12 Kipping Pull-ups
32 total Single Arm DB Push Press

C)
Max Cal Row

• Goal: Challenging effort, split all work evenly
• Rx+: Last round = 4-8 Ring or Bar Muscle-ups, 20 Cal Ski/Bike/Row