500m row
3x
7 x 1-leg rdl e/s
5 sots press e/s
3 box jumps

---

spend 10 minutes warming up to work weight and practice tng style. all reps UB. Built the weight up. If feels heavy, no backing up with the weight. stick to it. sent minna a video of last set.

---

6x every 90s.

3 DL
+
2 hang clean
+
1 front squat

start at 75% of 1 rm clean

For time:

42-30-18
air squat
21-15-9
box jump over

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