rest 2min btw amraps
16/14cal Ergo
12 WB
8 Box Jump over

12 min EMOM
ODD 5 box jumps 60cm/50cm + 5 T2B
EVEN 5 ring disp + 8 side squats alternating

6min
Assault Bike 18/16cal
Farmer carry 20m

Rest 1min

3rds 30s work, 30s rest (6min)
Row 30s
rest 30s
Sled Push 30s
rest 30s

rest 1min

6rds 30s work, 30s rest
Sledhammer hits

rest 1min

6rds 30s work, 30s rest
Batte Ropes

4x
EMOM 7

A) 12-18 Wall Balls
B) 6-10 Burpee-Box Jump Overs
C) 8-15 Cal. Row
D) 8-15 Double DB Snatches
E) 8-15 Cal. SkiErg
F) 10-20 V-ups
G) 8-15 Cal. Echo/BikeErg

Rest 3min between EMOMs

Power Cleans, Every 1:30 x 9:

Set 1-2: 3 @65-70%
Set 3-4: 3 @70-75%
Set 5-6: 2 @75-78%
Set 7-8: 2 @78-82%
Set 9: 1 @85-90%

5 C&J 60/40kg
10 Pull Up
Run 200m (2 kierrosta käytävää)

rest 6min btw amraps

Team of 3

A)
EMOM 20:00
Minute 1: Max Renegade Row + Push-up
Minute 2: Max Cal Bike/Row/Ski
Minute 3: Max Russian Swing @24/16kg
Minute 4: Rest
- All team working, just start at different stations, 4th minute all rest

B)
5:00 Farmer Carry
- As a team accumulate as much distance as possible with a challenging weight

C)
5:00 Double Rack Carry
- As a team accumulate as much distance as possible with a challenging weight

3rds
B1 12-15 Single leg Glute ham bridge
Lepo 60s
B2 12-15 Deficit Push Up
Lepo 60s

HS-walk 3x20m or Shoulder taps 3x50 or work on your HS-walk for 15 min

A1 Landmine Press 12/side
Lepo 60s
A2 B-stance Romanian DL 12/side
Lepo 60s