EMOM 50 easy pace:

Min 1: Alternating lunge levyn kanssa paikallaan
Min 2: TGU 2 reps vasen puoli
Min 3: TGU 2 reps oikea puoli
Min 4: Easy shuttle run
Min 5: Easy SKI erg

EMOM 20:
1: 20m/20m Heavy Suitcase carry
2: 15 Russian Swings@32/24kg
3: 5-8 High Box Jumps (75/60cm)
4: 15 Weighted Sit-ups

Rx+: Band Resisted Swings @16/12kg

101 cal Row (cash in)
6 rds:
12 KB Thruster (2x 24/16)
19 Pull up
17 Syncro Burpee
101 cal Row (cash out)

(Time cap: 40min.)

Back Squat 3x3@RPE 4 (1-2 reps in the tank)

500m row
12x deadlifts @BW
21 box jumps

2-3 rounds
2-3 skin the cats or 4-6 dragon flyes
max time l-sit hold on rings or max reps of hollow rocks
rest as needed.

Chipper

150 seinäpallo, 10min aikaraja
100 etunojapunnerrus, 20min aikaraja
50 pallonheitto istumaannousu, 25min aikaraja

Conditioning and barbell work.
In teams of 2, complete 2 rounds for time of:

50/40cal Assault bike
50 Power cleans

1min Rest

50/40cal Row
50 STOH

1min Rest

50 Run on skillmill (500m)
50 Thrusters

1min Rest

50/40cal SkiErg
50 Power snatches

Weights on 1st round 35/25kg and 2nd round 43/30kg.

3 rounds
5+5 windmill with DB (paino alhaalla, tyhjä käsi osoittaa ylös)
10+10 side dips (kylkilankusta)
10-15 band pull aparts
rest as needed

In teams of 2:

3 Rounds of, 90s Stations:
1) Alternating Weighted Step-ups (35/25 DBs and 61/51cm box)
2) Ground to Overhead w. a plate (20/15kg)
3) Overhead Squat (35/25kg)
4) Calories on Bike/Row/Ski
5) Partner Wheelbarrow
6) 90s OF REST

• Athlete choice of how to split work
• No stress about counting reps today.