12x
New every 3rd minute

A) 20/15 Cal. BikeErg + 5 Burpee Broad Jumps
B) 20/15 Cal. SkiErg + 5 Target Burpees
C) 20/15 Cal. Echo Bike + 5 Burpee Box Jump Overs
D) 20/15 Cal. Row + 5 Burpee over Rower

5 rounds for max reps of:
1 minute of wall-ball shots 9/6kg
1 minute of pull ups
1 minute of kb swing 24/16kg
1 minute of HSPU
1 minute of rowing (calories)
Rest 1 minute

A.1.
60s.: Row/Ab - Spider lunge + twist
45s.: Row/Ab - Up & down dog
30s.: Row/Ab - Active shoulders

A.2.
2 rds:
10-20 DU
4-6 T2B
4-6 DB-snatch
4-6 Burpee

A.3.
Mobility:
- Couch stretch: 2x30s.
- Pigeon: 2x20s.
- Shoulder pump: 2x30s.
- Chest stretch: 2x15s.
- Lats stretch: 2x15s.

STRENGTH

3-4 rounds, rest as needed:

1) 10-15 GHD Hip Extension, with 3sec hold at the top
2) 20-30sec Banded Walk video
3) 10+10 Single Arm DB Upright Row video

RPE 3+ to 4

50 thrusters 50kg/35kg
EMOM 5 C2B

3 x superset of:

10 Hip extension / Glute bridge
- Use a band

10 Cossack squats (2=1)
- Weighted if you want to

• 85%
• Rest 2min

STRENGTH

Alternate for 4 rounds, rest as needed between

1) 6 Ring Row, tempo 50X1 (5sec down, explosive up)
2) 10-20 Landmine Twist video

RPE 3+ to 4

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-2 Skin the Cat video
2) 5+5 KB/DB Windmill video

RPE 3

Harjoitellaan kuppi-kaari -liikettä
Tutustutaan varpaat tankoon -liikkeeseen (T2B)