7 min for quality:
40s easy erg
6-10 medball snow angel with small plates
6+6 DB single arm overhead reverse lunge alt.
6+6 pigeon stretch with rotation

medball snow angles with small plates:

Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.

6 SETS
7 Deadlifts @115/80kg
15/12 Cal Bike/Row/Ski
-Rest 1:30 b/t Sets-

Score is Slowest Set

Choose a weight you can go unbroken and do not spend more than 45s-1 mins on the machine! Go hard on the machine.

Total timecap: 17 mins

1+1@up to 100 - 100+%, jerk-%, rest btw sets 2min

6x 2min ON 2min OFF

A) 4 Mavea 4 Bar facing burpeeta
55-60%

B) 7/9 Cal 4 Devil's press (yhden käden)

4 rounds:
1 min. On, 30s. Off

1. Box step ups
2. Row for calories
3. Burpee pull up/Burpee to target
4. KB thruster @20/12kg
5. Wall ball
6. Du/su

Rest 90s. Between rounds

5 rounds, each round for time:
200m Skillmill Run
14 Double DB Bench Presses 20/15kg
3 Wall Walks
- Rest 1:30 btw rounds

8 rounds:

• 25m KB suitcase carry
• 10 KB deadlifts (2 KBs)

Rest one minute between the rounds.

4 rep max for push jerk

3 x EMOM 10

A. EMOM 10
1. 12/10 cal ski
2. 20m walking lunges @9/6kg

-Rest 2 min.

B. EMOM 10
1. 50 x DU
2. 15 x KB swing @24/16kg

-Rest 2 min.

C. EMOM 10
1. 12-15 x wall ball
2. 1 round of cindy