Complete as many rounds as possible in 20 minutes of:

5 pull-overs
20 GHD sit-ups
1-minute plank hold

Intended Stimulus
.
This is grunt work! We usually think of grunt work as moving odd objects long distances. We don't really relate gymnastics with grunt work. But this is it. Flexion of the hips and spine while keeping the shoulder joint anchored (kind of), flexion of the hips and spine while keeping the hip joint anchored (kind of), and then a static hold of the hips and spine. It might the first time you do pull-overs, and so it might get tricky. However is not a highly technical movement, nor is the sit-ups, nor is the plank. That's why this is grunt work. Go in, put your nose down, get the job done and get out of the gym. If scaling the movements aim for something that allows you to do each round in between 3 to 4 minutes. If it is taking you longer than that, then the amount of rest is too long, and we are not grunting. Check our video for pul-overs if you need ideas on how to do this. This workout is gonna get your whole core worked out. You might be feeling 20.3 in your lower back, don't be intimidated, this will definitely help with that. Put your nose down and grind!

OPTION 1
Complete as many rounds as possible in 20 minutes of:

4 pull-overs
16 GHD sit-ups
45 seconds plank-hold

OPTION 2
Complete as many rounds as possible in 20 minutes of:

4 jumping pull-overs / ball ups on rings
16 AbMat sit-ups
45 seconds plank-hold

OPTION 3
Complete as many rounds as possible in 20 minutes of:

4 ball ups on low rings
16 AbMat sit-ups
30 seconds plank-hold

4 Rounds For Time
10 DB Box Step Over @22,5/15kg
15 Pull-Ups

TC: 15'

6RFT
15 burpees
7 m SA DB OH walking lunges

Complete as many rounds as possible in 20 minutes of:

• 500-m row
• 50 single-leg squats, alternating
• 10 squat snatches

♀ 95 lb. ♂ 135 lb.

Lämppä 3 kierrosta

GTOH, levypainolla 30
Vatsat 30
askelkyykkyhyppy 20

---

kolmetassua x 10

Esikevennettyhyppy x 10

Raakatempaus 7 x 2 x 60-75%

Vapu niskasta Te-otteella, nousu Max

Dead Row 3x4-6
Maastaveto 3x85%
Stoppivedot 5x3x60%

Rive + työntö

Tempaus

1a) Barbell Curls 21s: 3 x 21. No rest.
1b) Push-ups: 3 x 21. Rest 60s.
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

On the 2:00 x 5 Sets@70%
1 3-Pause Power Snatch
1 Power Snatch

Stopit kuten eilen rinnallevedossa. (Polven alla, taskuilla ja kiinniotossa)