For time

30 DB Snatch 30/20kg
8m HS Walk (Unbroken)
20 Single arm DB thruster 30/20kg
8m HS Walk (Unbroken)

Kyykky 4x2x80%
Penkki 3x3x75
Kyykky 5x70%
SitUps 5x10 (3s staattisella pidolla)

Lämpö

3krs.

10+10 Pull apart
15 KB Swing
10 Back Squat
20 deadbug

Kyykkyyn työntö 5x2x35-55%

Rive + etukyykkyy + työntö

7 x (1+2+1)x70-80%

Valakyykky

4x2x80%
3x1x90%

2 rounds for time:

• 10 deadlifts, 315 lb.
• 20 deficit handstand push-ups, 4.5-in. deficit
• 30 front squats, 95 lb.

5min Row/Bike with nose breathing only

Lunge Flow video

Running clock 50 min

2 min Bike
20 m Plate OHS walking lunges
20 Band face pull

2 min Row
15 box step-ups
15 Abmat sit-ups

2 min Ski
15 wall squats
30s Superman hold

hpc 6x4

Optional Accessory
CONDITIONING

30/22cal Airbike
30 KBS @32/24kg
30/22cal Airbike

RPE 4

3 rounds:
20/15cal Row
5-10 Wallball 2 for 1 video
10-20 Plank Hold with KB Drag video

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5+5+5 Wall Squat video and Banded Shoulder Flow video

On the 1:30 x 7 sets:

On the 0:00 3 Reps
On the 1:30 1 Rep
On the 3:00 3 Reps
On the 4:30 1 Rep
On the 6:00 3 Reps
On the 7:30 1 Rep
On the 9:00 12 Reps