Rx´d
weighted pull up 4-3-3-2
+ 1 set max reps (body weight)

Scaled
4x 3-5
strict pull up
+ 1 set max reps RING ROW

EMOM x 28-32

1) 8-16 row calories
2) 2-5 wall walk
3) 8-16 ski calories
4) 20-50 DU

SCALE REP SCHEME IF NEEDED / VALITSE TOISTOT SITEN, ETTÄ 2-3 VIIMEISTÄ KIERROSTA SAA OLLA HAASTAVIA

3:00 Max Cal AB
3:00 Max 7,5m Shuttle Run
3:00 Max Cal Row
2:00 Max Cal AB
2:00 Max 7,5m Shuttle Run
2:00 Max Cal Row
1:00 Max Cal AB
1:00 Max 7,5m Shuttle Run
1:00 Max Cal Row
- Rest 1:1 after each interval

• Score each 25ft Shuttle Run as 1 rep.

AMRAP 8

15 Dual DB Deadlift
8 Dual DB Push-Press
5 Dual DB Squats

Rest 1:00 After each Round

Every 3 mins for 12 mins do:
12 Alternating double DB Reverse Lunges standing on a plate (6/6)
8 L/8 R double DB Staggered Stance Deadlifts, pick load

Lunges: Slow, controlled movement. Aim is for the knee to lightly touch the floor.
DL: go as far down as mobility allows, good posture comes first!

AMRAP5
-9cal ski
-5 devils presses 2 x 15-20kg/ 12.5-15kg

Rest 3

AMRAP5
-8cal AB
-4 double DB burpee box get overs 2 x 15-20kg/ 12.5-15kg

*athlete A starts with ski/AB, then performs devils presses/ burpees right after. Athlete B can start ski/ AB as soon as A is done w ski/ AB.
*score is total reps from devils press+ burpee box get overs.

-20s HS-hold, face to wall

For time
15-12-9
Devil Thruster @2x22,5/15kg
21-15-9
V-sit up
63-45-27
Double under

Timecap 15 mins

Back Squat
with 2 second pause @ bottom
5 x 3 @80%, go every 90s.

Back Squat:
Build to a heavy set of 5 in 4 sets then perform 3 sets of 5 with that weight. Rest 2:00