4x4 Front squat

Every 2 mins for 8 mins:
Sets 1-3: 12 Barbell Bicep Curls 40/30kg
Set 4: Max reps Barbell Bicep Curls
Score: Your last set

For time:
400m Run
40 DU
8 GTOH 60/40kg
400m Run
40 DU
6 GTOH
400m Run
40 DU
4 GTOH
400m Run

3 - 4 Sets :

a ) Soreson Hold
b ) 30-60 Sec Plate Pinch
c ) 8 - 12 Single legged RDL ( each )

10 rounds fo time:

15/12 Calories Row
15 Wallballs 20/14p

Rest 1:00 Between rounds.

( 20 - 30 )

Row : Should be completed in 1:00 or less
Wallballs : Should be completed in 1:00 or less

Let's make the wall balls the priority of this workout. We want to push for unbroken sets or 1 break at most on these each round.

1.) Tall snatch 5×5
2.) 3position Tempaus veto+3position Tempaus 5×1+1+1/1+1+1
3.) 3position Tempaus nousu/veto 5×5+5+5
4.) Valakyykky 10.sek pidoilla ×5
5. 4×
A.1) z-press ×10
A.2) Romanialainen maasstaveto +shrug×10

For Time: ( CAP 25 )

2k Run

Directly into....

70 Power Clean 60/42,5kg
70 Bar Facing Burpees

• Partion Clean & Burpees However

2 Sets :

Max Unbroken Strict Pull Ups

Rest 3:00 Between Sets.

3 Unbroken Sets For time:

20 Alternating Dumbbell Power Snatch

DB 32/22,5

( 3 - 6 )

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Banded Pull Aparts
3 x 15 Glute Bridges
3 x 15 Hollow Rocks

5:00 Cardio