4 rounds for quality and minimum rest of

• 30 sec chin over the bar hold
• 30 sec bottom of squat hold
• 30 sec bottom of ring dip hold (bottom of push up)
• 30 sec hollow hold

Accumulate the 30 seconds in each movement in as many sets a necessary.

Time cap: 15min

partner metcon:
2 rounds for time:
row 2000m (yhteensä)
run 800m (yhdessä)
40 syncro sit ups (kädet koskee ylhäällä)
80 wall balls (yhteensä)

For time

• 50 Double unders
• 50 Overhead squat 50kg/35kg)
• 50 Double unders

For today's task you'll need a foamroller (or a soda bottle, or even lacrosse ball). [Kelly shows you how to do this](

t=153) (starts at 2:33). 5 minutes per side.

For quality 12-9-6 reps of:

• box jump (75/60cm)
• dumbbell snatch, left arm
• dumbbell snatch, right arm

Do 25 front squats with a dumbbell after every round.

9-12 sets, every 60-90sec:

Hang Squat Snatch (below the knee) + Squat Snatch

Drop and Go! Find heavy of the day (last sets RPE 4-5)

Power Clean & Push Jerk @70% of 1RM

• 10 x 5 Overhead squat

Everytime hold a 5 sec pause at the bottom. Max 50% of your 1RM OHS.

Pistol squat 4 sets x 6-10 reps/side
scaling options:
1.) Pistol with band / weightplate front
2.) Pistol on a box
3,) Pistol on a box heel touching to floor
4.) Pistol with box under butt (limited range of motion)

8 Min AMRAP
10 Box Jumps
10 clean and Jerk 50/35kg