Every 75sec 40min
1. 3 push Jerk
2. 6-10 heavyish DL
3. Ring swing. / mu
4. HSPUS
5. Kipping pull ups / butterfly pull ups
6. HS hold /walk
7. Power Clean 10-12 (light Weight)

Intervals, 3 sets of:

2 Rounds:
21 Situps (scale up to GHD situps)
15 Pullups (scale down to jumping CTB or Kipping Ring Row)
9 Push press, 50/35kg

• rest 4 min

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Keep a steady pace throughout the whole workout. Not all out!

Jerk behind the neck 3x5, split allowed

EMOM 20 min

Prisoner Step Ups
Row @ 85%
No Pushup Burpees
Lateral Box Walk Overs

3 R FQ

1-3 HS Around the world (HS walk practise with box)
5 + 5 m Lateral HS walk (against wall)
20 + 20 m Seal walk

Back Squat 5 x 5

Split Jerk

9-12 reps, every 60-90sec

Add loading after 2 lifts. Go by feel.

Use blocks if possible.

Kyykky 3x6x77,5%
Etukyykky 4x8
Jalkojen nostot maaten lisäpainolla 5x8-15

40min of quality work:

3 TGU L-arm
6 Strict chin-ups
12 Hollow rocks
24 DU
12 TTR (toes thru rings)
6 High box jump-overs 80/60cm
3 TGU R-arm

Rest as needed btw movements. About 70-75% effort. Do pull-ups and hollows weighted if easy.

AMRAP 7 min

7 KB Swings
7 Burpees