3-4 sets:
5 Sandbag Over Bar (armpit height) 60/40kg
:45 Dead Hang
- Rest 60-90sec

4 x E4MOM

10 Burpee box jumps
10 Pull-up/C2B
15 Wallball

3 sets:
10 Weighted GHD Back Extensions
- Rest 1min btw sets

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

3 rounds

400m run together

4 rounds relay with partner
10 push ups
10 oh lunges
10 swing
10 burpees

Hang snatch mid thigh + snatch

Voimatempaus lantiolta + tempaus lantiolta
15,25 useampia

Tempaus riipusta puoli reisi + tempaus
25,29,32,34,35,37,39

2 riveä + 2 työntöä
35,40,45

Rive+työntö
50,50,54

2 etukyykkyä + 3 takakyykkyä x 6 2min
35,45,55,60,60,65

2 front squat + 3 backsquat X 6 e2mom

Midline strength complex – 2 to 3 rounds

0:10 Hollow hold
Full roll (to the left) to hollow hold
0:05 Hollow hold
10 V-up snaps
0:05 Hollow hold
Full roll (to the right) to hollow hold
0:10 Hollow hold

– Rest as needed between rounds –