8 x 3 min ON / 1 min OFF ( AMRAP )

A) 30 wallballs then AMRAP cals bike erg
B) 12 burpee pull-ups then AMRAP cals row
C) 30 box jump-overs 24"/20" then AMRAP cals bike erg
D) 20 toes-to-bars then AMRAP cals row

as heavy as form allows.

Eacy or Moderate Pace Metcon
For 35-40 minutes (goal is to keep same light/moderate pace 70-80%)
2:00 cardio machine @light/moderate pace
40m front carrying with kettlebells (2x12-16 / 2 x20-24kg's)
20+20m suitcase carrying @12.5-15 / 20-25 kg db
20 russian twists
10 wall ball shots
10 db snatches @15/22,5kg
5+5 single arm db oh lunge walk steps @15/22,5kg

kulmasoutu käsipainolla
2x8-15

Rest & Recover

5x5 Thruster @ 85% of 5RM

• Rest 3min between sets

5 - 5 - 5 - 5 - 5

1 rep reserve every set

Strength (load)

Shoulder press
8-6-4-2-1, AHAP.

Weighted Chin-Ups

5 x 3, AHAP

Go Every 2:30

FOR LOAD
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build to a moderate to heavy load, but only as quality mechanics allow.