Warm up(0:00-10:00)
1:00 min slow row
10 warrior squats
then

10 air squats
10 knuckle drags

10 air squats
10 active samson

10 air squats
10 active spiderman

Mobility(10:00-15:00)
Couch stretch-1:00 min per
Pigeon-1:00 min per

Skills/Teach(15:00-25:00)
Air squat-
Chest up
Full range of motion

Row-
Full range of motion(think finishing at 11 o'clock position)
Quick handle return

Lateral burpees-
Chest touch floor
Prep:
4 active spiderman
4 frog jumps
2 push ups
2 lateral burpees over erg

Run through(25:00-30:00)
9 air squats
6 cal row
3 lateral burpees

Metcon(20)
5 Rounds (Every 4 minutes) in 20 minutes

“Anchored Down”

30 Air Squats

20/14 Calorie Row

10 Lateral Rower Burpees

score equals slowest round

Opt(12)
tabata airdyne sprint
3x5 box or back squat climbing(FORM!)
pistol squats or pistol progression goat(3x8 per

Finisher
30 big arm circles
30 band pull aparts
60 kneeling crunch
1 min quad stretch per

BS: 2x10

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.