E4MOM for 24min
6-12 Back extension
6-12 Med ball clean
6-12 Shuttle run

Intensity level 3
Scale as needed so you can maintain proper intensity level.
No heavy breathing allowed.
You should be able to talk after every round.

8min AMRAP (alone)
12 KB Swings 24/16kg
10 Goblet Squats
8 Pullups

rest 3min

8min AMRAP
"I Go, You Go"
3 Pushups
6 Situps
9 Squats

rest 3min

8min AMRAP with a partner
20 Wall Balls
30 MB Situps over box
40 Box Jump overs

Aikaa vastaan:

20-18-16-14-12-10-8-6-4-2

• wall-ball 3m (N 6kg / M 9kg)
• kahvakuularinnalleveto & työntö (N 16kg / M 24kg)

Optional Accessory:

3-5 rounds, rest as needed

1) 10m Seal Walk
2) 30sec Double KB Wall Squat Hold
3) 5+5 Bottom Up KB Lunge Press
4) 3-10 Chest to Rings Pull-Up

RPE 3-4

4 sets for quality:

8 Bulgarian split squats (loaded if needed)
5 Weighted ring push ups
2-4 Legless rope climbs

Rest 60 sec. between sets!

10-20-30-40-50 DUs
5m-10m-15m-20m-25m HS walk

Single Arm Banded Pushdowns: 3 x 30-50 each. Rest 30s.

Skill training of:

Pistol Squat
Handstand Walk

EMOM 10 min

Every minute on the minute for 10 minutes, alternating:

Even: 8-16 Pistol squat
ODD: 5 m HS walk / 14 shoulder taps

0-15
7 min easy row
Remaining circle through
Plate windmill 5 per side
Plate carry oh 20m per side
Hang 20sec

15-30
7 min ski easy
Remaining
Lunge w/ stick pass 20m
Wall squat slow 10
Kumpparin yli 20

30 - 45
200m Farmers carry
Remaining
kb side bend 10/10
30 sec superman hold
Easy jog around gym x 1