2 rds

12 Non alternating lunges / side
12 jumping squats
12 Strict press with barbell
12 banded triceps
12 "kiinalainen vipunosto"
12 ring row
12 lat pull down
12 "rower roll out"

-lepo 30 sekkaa liikkeiden välissä ja kierroksen välissä 90 sec.

20 minute AMRAP:

20 Russian KB swings 32/24kg
20 Box Jumps 60/50cm

Partner A will Ski 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B Ski 400 meters while Partner A picks up where the AMRAP was left off.

-score is reps from swings and box jumps together. Don,t count Ski Erg for the reps.

Warm up(0:00-8:00)
:30 sec row slow
:30 sec down dog w/foot pedal

:30 sec row moderate
:30 sec active dive bombers

:30 sec row fast
:30 sec pass through

Barbell warm up

Mobility(8:00-12:00)
1:00 min couch stretch
1:00 min front rack stretch

Pointers/Skill(12:00-16:00)
ring row/pull ups/bmu/-long hollow body, use hips to kip
single/double unders-keep wrist in front, control the pace, keep arms in

Fittrain(18)
100 single unders-challenge up-50 double unders
10 ring row/pull ups-challenge up c2b/bmu

80 single unders-challenge up 40 double unders
8 ring row/pull ups-challenge up-c2b/bmu

60 single unders-challenge up-30 double unders
6 ring row/pull ups-challenge up c2b/bmu

40 single unders-challenge up 20 double unders
4 ring row/pull ups-challenge up-c2b/bmu

20 single unders-challenge up 10 double unders
2 ring row/pull ups-challenge up-c2b/bmu

Opt(12)
1600m walk/run
5x5 glute/ham raise
work up to heavy clean
tabata row
max set of unbroken single/double unders

Finisher
30 w-raise
15 side plank punch through per
30 flutters-2ct
1:00 min six inch hold

5 Rounds of:
Run 400 meters
5 Single Arm Thruster - Right
5 Single Arm Thruster - Left
10 Pull-ups

25min row with friend
Partner A rowing, while partner B does;
2 rounds
12 air squat with band
12 reverse lunge with bend
2 x Isot aidat
30 / 30 sec Side plank
After rounds completed swap

25 min ski with friend
Partner A skiing while partner B does;
12 lat push down w/stick
12 single arm swing (6/6) light
12 lateral plate raise light
12 Bird dog *5sec pause top
30 sec plank w/Shoulder taps

5x
New Interval every 6th minute

15/10Cal. Assault Bike
15 KB Swings 24/16kg
15/10Cal. SkiErg
15 Double KB Deadlifts 2x32/24kg

AMRAP 15:00
200 meter Run / ½ Stairs / 250m Row/Ski
15 Power Snatch @ 42.5/30kg
2 Rope Climbs

AMRAP 13

2 power clean 75/50kg
12 Wallball shot
15/12 cal row.

30s Max Ergo cal
30s rest
30s Max HSPU reps
30s Rest
30s Max Back Squat reps

Weight 42.5/30kg

Warm up (0:00-10:00)
:30 sec airdyne slow
:30 sec active dive bombers

:30 sec airdyne moderate
:30 sec plyo

:30 sec airdyne fast
:30 sec push ups

Mobility (10:00-15:00)
1:00 samson stretch per
1:00 hip opener per

Pointers/skill(15:00-20:00)
kettlebell swings-chest high, full ext, hip hinge
prep:
3 kb deadlift, 3 rkbs, 3 full swings
pull up
prep:10 scap pull ups, 5 kip swings, 1-3 strict ring row/strict pull ups

Fittrain(12)
as many rounds as possible in twelve minutes
6 strict ring row/pull ups-challenge up chest to bar
9-10 meter shuttle runs
12 kettlebell swings 35/20-challenge up 53/35

Opt(12)
1600m walk/run
5x5 ghdsu
work up to a heavy clean and jerk(form)
practice clean and jerk-keep load light to moderate
gym 🐐

Finisher
:30 sec cauldron per
:30 sec shoulder distraction
30 figure 8's
1:00 min hamstring stretch