Every 8 minutes, for 40 minutes (5 sets) of:

Run 750 Meters
12 ring rows
12 Push-Ups
12 Sit ups

4 x 20m KB front rack walking lunge
After lunges carry (walk) the KB back to starting line in front rack.
Try to go unbroken.

Rest 1 minute btw sets

EMOM 30 minutes:
1 – 6 Burpee Box Jump-Overs
2 – 6 Hang Power Cleans 50/30 kg
3 – 6 Handstand Push-Ups
4 – 6 Overhead Reverse Lunges 50/30 kg
5 - 6 Rope Climb Hold 30 sec

Tasainen kestävyyttä parantava tyyli tähän wodiin, ei saa hapottua mahottomasti.

8 x 3min Row/Skillmill/SkiErg/Assault bike
Rest 3min when changing machines.

Take calories as a goal on every machine, except on skillmill. Good goal is over 60cal on rower, 45cal on ski & AB. Skilmill >500m.

If you need recovery, take it easy! Go by the feeling!

40 min Continous w/pair:

Row

While Partner…
20m Rotational Walking Lunge
20 V-up
20 m Inchworm
20 Russian Twist 20/15kg
10/10m Lateral Lunge
6 Turkish Get-up 24/12 kg

40-70% HRmax

Back ectensions (ghd): 3x10-15
(2-3s. pause)

Every 90s for 15 rds:
1 squat snatch

Start from 60-65% and increase weight after every 3 reps

5x5 JE, 75%

EMOM 5:
3 Squat snatch 40/30kg

Rest 2 min

EMOM 5:
3 Squat snatch 50/35 kg

Rest 2 min

EMOM 5:
3 Squat snatch 60/40kg

3x3 @ 90%