17 min x 3

A.
5 min erg
- rest of time -
Dead bug 8-10 each side
10-20s Hollow hold
10-15 Hollow rock
15-20 Strattle Straight leg lift
Skill of your choice max 1 min
10-15 cal erg

• remember that the skill might feel harder after all that ab work but it is supposed to be

B.
5 min erg
- rest of time -
10 jefferson curl
10/10 Gorilla row
10-20s Arch hold
10-20 Arch rock
Skill of your choise max 1 min
10-15 cal erg

• remember here to that the skill might be harder to do but that is the purpose

C.
5 min erg
- rest of time -
Switching between
12 deadlift
9 hang power clean
6 push jerk
And
15 air squat
10 push up
5 pull up
10-15 cal erg
- so one round you do the first one deadlifts, hang power cleans and push jerks. Then you do the erg and after that you start whit the air squats, push ups and pull ups…

• Important to focus on quality of the movements and not go over 50% effort!