2-3sets:

15-20 GHD hip extension
45-90s D-ball hold

Pull-up:

For quality:
1. 3 x 10 Kip swings
2. 5 x 5 Kipping pull-up rhythm drill
3. 5 x 1 Kipping pull-up from the top
4. 5 x 3-5 Kipping pull-up with hold on top
5. 3 x 3-5 Kipping pull-ups

A) Double Kettlebell work: 4x
4 Squat Clean from SW
4 Reverse Lunge (L)
4 Reverse Lunge (R)
4 Goblet Squat

B) AMRAP 8’
4-6-8-10-12…
1arm cl (alt.)
1arm push press (alt.)
Burpee

C) Core
30” sec work 8x
hollowrock
Side plank hold

9x
3min ON/1min OFF

Row-Ski-Bike

32min C2 Erg of your choice
- Every 4min, including 0:00, complete DB Complex of:
5 DB Hang Power Cleans + 5 DB Push Jerks + 5 DB Hang Clusters @2x15/10kg
Score: total calories

12 sets of Snatch:
Sets 1-3: 1 @70% 1RM Snatch
Sets 4-6: 1 @75%
Sets 7-9: 1 @80%
Sets 10-12: 1 @As heavy as possible (no specific numbers, just hit a heavy stimulus!)
- Rest as needed btw sets

8min AMRAP:
Toes to bar x 8
DB alt. snatch x 12 (N 15kg / M 22,5kg)
Pull up x 8
Clean x 12 (N 35kg / M 50kg)

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1

EMOM x 40
1) bike
2) row
3) ski
4) shuttle run
5) REST

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1

Band-pull-aparts 4x30

Vipunostot sivuille 4x15

Kiertäjät kyljellään 3x20 / puoli

Pystypunnerrus 5x10-15

Sotilaspenkki käsipainoilla 3x15-20

10 rnds for time:
3 clean & jerk @ 45/35kg
3 burpees over the bar

T.C.: 10'