4 rounds of:
8 Strict T2B
12 Hollow rocks
20 Cross crunches
Rest

3 rounds:
40 DU
20 HSPU
20/18cal Row
20 HRPU

10-9-8....1 descending ladder:

-Burpee over dumbbell
-Single arm db thruster(N 15kg/M 22,5kg)

Merkkaa kommenttiin muistiin minkä painoista käsipainoa käytit.

3 Back Squat + 3 Box Jump
5x every 3 min
3 @AHAFA
- have the box next to your back squat set up and perform the jumps asap after squats
- box should be as high as possible
- NO FAILS1

Snatch seg Pull
3x every 2 min
3 reps @ 95%
3s. pause at start, knee and hip

7 sets of 1 Power Clean + 1 Push Jerk + 1 Split Jerk

Sets 1-2: 75% 1RM Clean & Jerk
Sets 3-4: 80%
Sets 5-7: 82-85%

EMOM 45

1) 50 DU's
2) 4-6 sand bag over shoulder
3) 10 box jump over 30/24"
4) 10m heavy sled push AHAP
5) rest
- HR @75%
- move trough out the minute steady

For a total of 8 sets alternate between A & B

A) Every 4 min. x 4 sets

9 toes to bar
15 wall balls (9/6 kg)
21 calories bike/row/ski

B) Every 4 min. x 4 sets

21 calories bike/row/ski
15 box jump step down (60/50 cm)
9 double dumbbell hang snatches (2x20/12,5 kg)

Scale back to have about 1 min. rest each interval!

A,
5 rounds for quality of:
Bike, 3 mins
8 Bench Press, pick load

Bike / Row- RPE 7/10
Bench Press- 75-85% 1RM

B,
10 rounds for time of:
30 Double Unders
7 Deadlifts, 70/47kg
5 Box Jumps, 75/60cm
3 Hang Squat Cleans, 70/47kg

Goal
Sub 20 min

C,
For quality:
Monostructural Cardio, 10 mins
Banded Hamstring Stretch, L 2 mins/R 2 mins
Pigeon Stretch, L 2 mins/R 2 mins