ACCESSORY:
12-10-8
Vinopenkki
Ring facepull
40-60s Chinese plank

FOR TIME:

15 overhead squat @45/30kg
25/20 cal row
50 abmat sit ups
-rest 2min
50 abmat sit ups
25/20 cal row
15 overhead squat @45/30kg

4 rnds for quality
5 strict c2b pull up
10 1-leg RDL
8 deficit push ups
- use weight if possible
- scale as needed to do all reps
- take it easy and make sure to move trough full rom

E90s x7:
2 kip swing + 3-4 knees-to-elbows
OR
5-10 toes-to-rack + 8-18s unbroken active hang
- In active hang, keep also core active and aim for hollow body position

For quality
2 - 3 rounds
A. One hand ring plank 10 - 20 sec
B. Face up barbell pull holds 10 - 20 sec
C. Push up holds 45 degree 3 - 5 sec
D. Banded pull hold 10 - 20 sec

4 x every 4 min

4 sand bag squats
8 sandbag lift to box 48/40"
12 toes to bar
- use 2 boxes on top of each other use bands to hold them together
- 60/45kg

500m row
then 3 rnds
10 plate g2oh 15/10kg
5 sit ups
3 box jumps

---

4 rounds, each for time
rest 90s b/w

24 alt. Db snatch 25/17.5kg
24 ghd sit ups
48 Du's

EMOM 15:
1.min 1-4 Bar MU/1-6 pull up
2.min 12 DB snatch alt. rest of time WB
3.min rest

AMRAP 10

20 Kettlebell Swing
0:40 Plank Hold

E2mom x4:
6 ring row / inverted row
10 up & down / burpee
14 air squat / goblet squat

Target: rest at least 30s per round