Push press x4
Weighted pull-up x4
Do as a superset, rest 2-3 min after pull-up

5 Rounds (1min rest between)
10 Pike Ups
20 Russian Twists
20 Pike Moves
10+10 PVC Raises + Back Raises
10 Plank DB Drags

+
3 Rounds (1min rest between)
Aim for Fast and Unbroken sets
10 Hollow Rocks
10 V-ups
10 Knee-hugs
10sec Hollow Hold

Emom 5:
10 tng power snatch
Emom 5:
5 tng power snatch
Emom 5:
3 tng power snatch

18 Min EMOM
1. 5 false grip ring pull ups
2. Top of the rings hold 30 secs
3. 5-10 Strict T2b

Strict Mu work on rings

In teams of two:
AMRAP 15 min

40 Thrusters (1 works, 1 rests)
20 Synchronized Burpees

For 40 minutes ascend the ladder as far as possible:

5 wall balls (9/6 kg)
10 double unders
150 m run or 10/8 cal ski
20 s rest

10 wall balls (9/6 kg)
20 double unders
300 m run or 20/16 cal ski
40 s rest

15 wall balls (9/6 kg)
30 double unders
450 m run or 30/24 cal ski
60s rest
etc…

For time

• Hietsu run (approx. 4km)

Specific instructions from the box.

Valakyykky
Raaka työntö

Conditioning
"Jerry"
1 mile Run
2K Row
1 mile Run