Midline

5x10 Second L-sit + 5-10 TTB
Rest 90 seconds between sets
*Can drop and rest between L-sit and TTB

5-minute BikeErg
+
2 rounds
5 Ring row transitions
10 Hollow rocks
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Squat snatches
6 GHD sit-ups
3 Ring muscle-ups
60-second BikeErg between rounds

Deadlift 20-19-18…3-2-1 reps.

Aloita tyhjällä tangolla ja lisää 5kg jokaiseen settiin.

For time

• 3 rounds
  • 15 hang power snatches
  • 15 pull-ups

♀ 65 lb
♂ 95 lb

4min any ergo
10 ring row
20 du*s, 50 single unders
10+10 db hang clean and jerk
20 abmat sit-ups
1-3 wallwalk

Thrusters ( Unbroken )

5 Sets Of Four reps. As heavy as Possible

you can rest overhead position

For 40 minutes at consistent pace:
50/40 cal bike / ski / row
15 front squats 30/20 kg
15 KB swings 24/16 kg
10 pull ups
60 s rest

3rft
40 kb swing 24kg
40 box jump
40 thruster 35kg
40 elevated push-up matala boxi
24.08

Mave 4-6×4-8
Good mornings 3x8-12

Leuanveto skaalattuna 3x3-10
Kulma/rengassoutu tai pystysoutu 3x8-12

Hauiskääntötabata
TAI
facepull tai banded pull aparts 3x max reps
TAI
core/hang

Front squat (first lift from the ground) 10-8-6-4 reps, then max reps @ 90 % of last weight