Row 1500m
20 Power Clean 80/60kg
10 MU

This is for time. Scale if needed. Target <12min but go faster if you can!

10min EMOM
Power Snatch + 2 Overhead Squats
(Work up to heavy)

EMOM 16 (4 rounds)
a) 7 Wall Balls + 3 Bar Muscle Ups
b) 15 Box Jumps
c) 5 Power Snatches + 5 Overhead Squats 42,5/30kg
d) 15/12 Cal. Row/Bike/Ski

Alkavalla minuutilla 36 min. ajan

1. Kahvakuula heilautus 12
2. Boxi hyppy 12
3. Farmari kävely käsipainoilla kahvakuulilla 50m.

20mins. alternate:
6x Ring Dips (ring-to-chest full ROM)
6x Burpees Jump Over Box

For quality;
30s. Hollow Rocks
3+3 Turkish Getups
10-12 Alternating Pistol Squats
1min Easy Row/Bike

3x
New Interval every 3rd minute

A) 15/12 Cal. Assault Bike

B) 20/15 Cal. Row

C) 15/12 Cal. SkiErg

D) Sled Push- Pull - Farmers Carry

Push Press

5sets of 5 reps
- from rack
- 2 mins between heavy sets
- build up to daily max with good form

Overhead walking lunges
20 steps, rest 60 sec between sets

EMOM 25

Min 1: Shuttle run
Min 2: 50 DU
Min 3: Russian KB swings 15 reps
Min 4: 15/13 cal row
Min 5: rest