Banded Pushdowns 3 x 30. Rest 60s.
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time

10 Pistol squat
4m HS Walk/ 1 wall walk
20 Pistol squat
8m HS Walk/ 2 wall walk
30 Pistol squat
12m HS Walk/ 3 wall walk
40 Pistol squat
16m HS Walk/ 4 wall walk

EMOM 16

1) 2 rope climb
2) 14 medball box step ups @9/6kg
3) 40m heavy Farmers walk
4) 3 man makers @2x18/12kg

5 Min Foam Roll
4 Min Ergo
3 Rounds:
20 reverse lunge + 1:00 Plank + 30s wall sit
2 min Frog
5GM
5BS
5 Elbows Rotations
5 Press
5 DL
5 FS
then
30 Double DB Seated Press
30 Banded GM

The goal is to get exactly xxx m (for an example 200m) on the BikeErg (display).

Do your penalty (calories), put a mark on the whiteboard (where your name is) and back in line and wait for your turn to go again. The person who has the most marks wins

Penalty
+/- 1-2m (from xxx m) = 15/12 Cal SkiErg
+/- 3-5m (from xxx m) = 20/15 Cal Row
+/- 6-10m (from xxx m) = 20/15 Cal Echo bike
+/- 11m or more (from xxx m) = 10 Burpees

If you hit exact given xxx m, you are relieved from doing penalty calories.

The xxx m will change every ~10 min

Time: 32 min

2lankun penkki Max1

Etykyykky 3x5x40-60%
-saa olla raskas

Pystysoutu käsipainoilla 3x15-25

Penkki käsipainoilla 3x8-15
-kämmenet vastakkain

4 rounds for time:
10 Bench Presses (BW)
10 Ring Dips
10 Double DB Hang Power Cleans 20/15kg
10 Wall Ball Shots 9/6kg
- Rest 2min btw rounds

6 sets of Back Squats and Box Jumps
6 Back Squats @70-75%
6 Box Jumps
- Start each set of box jumps immediately after the back squats.
- Looking for max height on the box jumps.
- Rest 2-3min after box jumps

Rest day- what did you do?

snatch 6x1x90%