8min 30s töitä/30s lepo
1. Venäläinen kahvakuulaswingi
2. Varpaat tankoon

4 kierrosta
5-10 karhupunnerrus
15-20 hauiskääntö tangolla

at the gym version & #Anywhere version

1.
Conditioning
5 rounds starting every 5 minutes.
10 Single arm alternating Devils press
10 Single arm over head squat (R)
20 Single arm alternating Snatch
10 Single arm over head squat (L)
10 Burpees over something

*Use whatever equipment you have, the weight will determine your pace. The faster you go - more time to rest.

2.
Core
EMOM7
4-8 One legged V ups
4-8 V ups
4-8 Tuck ups
4-8 sec hollow hold

*One round starts every minute. Try to do unbroken rounds. You should have at least 25 sec rest between rounds.

With a Running Clock
Tabata Deadlift 85/60kg
Tabata Hang Power Clean 60/42,5kg
Tabata Front Squat 40/30kg
Tabata Push Press 30/20kg
1 minute Rest between exercises
Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement – for a total of 32 intervals. Score is total number of reps completed in all intervals.

3 rounds of
30’ On / 30’ Off
(12 minutes in total)

1. One arm devils press (R) /burpee
2. One arm thrusters (R)
3. One arm devils press (L) / burpee
4. One arm thrusters (L)

*So you work for 30seconds and rest for 30seconds on each movement. There will be three rounds in total. Use kb or db here. If you do not have any equipment - fill out two waterbottles for thrusters and do regular burpees instead of devils presses.

Back squat 6x5 reps (same weight in every set)

-same challenging weight in every set, NOT building up. Rest 2 min between.

3 rounds for quality
30 sec perfect wall squat hold
30 sec handstand hold
20 sec chin over bar hold
20 sec ring dip hold or bottom of push up
rest as needed / alt time bwn partner.

5 rounds for time of:

• 31 back squats, 135 lb.
• 12 power cleans, 185 lb.

8 Min AMRAP;
2 Rounds;
20 snatches 30/20kg
10 T2B
Then AMRAP
10 snatches 40/30
5 bar MU

10 x T2B
20 x Wallball shot
30 x Double unders
5 Rounds, For Time
All sets must be unbroken. Scale down as needed.

5 sets of
2 pause Front squats (2 sec)
1 normal front squat

V2
V2
V1
V1
V*

-every 3 minutes