18 min EMOM
min 1 - 18 wall balls
min 2 - 9 front squats (60/40)

"V8"
4 kierrosta
8 Power Clean 75/52,5kg
8 Front Squat 75/52,5kg
8 STOH 75/52,5kg
TC 8

...1:55 kierroksia :)

run 3x400m with 2min rests in between

"Twisted sisters"

For 30 minutes alternate one round of the two benchmarks:

"Nancy":
400 m run
15 OHS

"Nicole":
400 m run
Max rep pull ups

Rest 1 min between rounds

21-15-9 reps for time of:

• Dumbbell snatches
• Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

7 rounds for time of:

• 75-lb. shoulder presses, 21 reps
• 21 back extensions

day 13, 6 x 2 @ 80%

• Accumulate 90s L-sit
• 3x1 min double kettlebell front rack carry (Rest 2 min btw sets)

Hatch squat week 6 day 1

Öva power clean 10minuter
+
15min amrap:
Power Clean 80/60kg – 3 reps
3 rounds of the following:
Rope climb – 1 reps
Push Ups – 10 reps
Air Squats – 15 reps