5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
20 reverse lunges + 1:00 Plank + 30s Wall Sit
2 Minute Frog

30 Light DB seated Press
30 Banded GM

ACCESSORY/ABS

AMRAP 3
max hollow rocks

HOLLOW ROCK:

5 rounds for time:
15 GHD Sit-ups
30 DU
10 HSPU
3 Rope Climbs 4m
1 BMU

9 sets of Deadlift
Set 1: 6 @75%
Set 2: 3 @82%
Set 3: 2 @88%
Set 4: 6 @75%
Set 5: 3 @82%
Set 6: 2 @88%
Set 7: 6 @75%
Set 8: 3 @82%
Set 9: 2 @88%
- Rest 2-3min btw sets.

2x 2+2 @kohtalainen
2x 1+2 @lisää hieman
2x 1+ 1 @haastava

3 rounds for time
12 DB Clean into reverse lunge (6/6)@22.5/15kg
24 DB Single arm push press (12/12)
12 DB goblet squat
24 Double under

REST 3 mins

2 rounds of
6 wall walk
12 kipping c2b/ Pull up
6 strict HSPU / Pike push up
12 kipping T2b

REST 3 mins

1 round of
30 Single arm devils press@22,5/15kg
60 air squat
30 DB snatch alt. (15/15)
60 plank jack

Timecap : 40 mins

25-20-15-10-5

Calories Row
Power Snatch 35/25kg

( 9 - 15 )

Build to Heavy Set of 3

Then..

1 x 3 x 90% OTD
1 x 3 x 80% OTD

( Tng or Drop`n Go )

5 Min Foam Roll / Own mobility
4 Min Ergo
3 rounds:
5 Strict Pull Ups + 10 Air Squat + 5 High Box Jumps + 10 Sit Ups
2 min Barbell Thoracic Opener

5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHS

3 ROUNDS

600m run outside
20 burpees
20 box jumps
20 abmat sit ups