12x
New Interval every 3rd minute
25/18 Cal. (Or max 60sec Work)

A) Echo Bike
B) SkiErg
C) BikeErg
D) Row

"Hop Scotch"
5 Rounds:
10 Power Snatches
10 Box Jump Overs (24"/20")

Barbell Pounds - 95/65
Barbell KIlos - 43/29

60 burpees
66 KB push press @ 16/12kg
132ft HS walk

10min Time Cap

Kipping
Every beginning 2 min x 5
T2b 5-15

Wod
For Time
Row 800m
Db/kb hang power clean and jerk 30
Run 800m
Db/Kb hang snatch 30

"50 min with the bar”

50 min EMOM:

1-10min: 5 Power Snatch + 5 T2B
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU

Loading: 20/15kg

Every minute on the minute do 5+5 on the same minute.
Scale the loading and reps if needed. You should have around 30sec rest on each minute.

EMOM for 25 minutes of:

1) 2 Skin the cat
2) Plank hold
3) 10 Burpees
4) Reverse plank hold
5) Rest

Skaalaa pitojen ajat omaan kuntotasoon sopivaksi.

Lämmittely:

10 takakyykky
10 pressi niskasta
10 etukyykky
10 Vapu
10 Raakarive riipusta
10 Etukyykky
10 Te veto
10 Korkea Te veto
10 Muscle Snatch Riipusta
10 Valakyykky

Tempaus puolesta reidestä (pukit) 1RM

Takakyykky 5RM

Korkea Te veto + te veto

3 x (1+1)@90%
3 x (1+1)@95%
3 x (1+1)@100%

Lisäpainolankku 3 x 40 sek.

Lämmittely 12 minuuttia:

15 GToH
15 Kuminauha mave
5 Boksihyppyä
15 vatsaa
10 selkää

Rinnalleveto taskuilta + 2 x työntö RM

Etukyykky 5 RM

Työntöveto
2x3@95%
2x3@100%
2x3@105%

Optional Accessory

CONDITIONING

For time:

15-12-9

OHS 40/30kg
TTB

Overall RPE 3-4, very heavy breathing but not gasping for air.

Target: unbroken sets

1-Arm DB Rows: 4 x 10 ea. Rest 60s.