Four sets of two reps of ring dips.

Daily max for:

Snatch pull+hang snatch+snatch

20 min

IN 12' LADDER UP +2 REPS EVERY ROUND
SIT-UPS
BOX JUMP OVER
ALT DB SNATCH 22.5/15 15/10

A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

Odd: Thruster - 10reps (rx 45/30kg)
Even: Kb swing - 20reps (rx 24/16kg)

6 x 10m

”Add One movement each round”

For time
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 Goblet Squats
15 Box Jumps
18 DB/KB Snatches
21 Wall Balls
24 Pistols
27 Double Unders
30 Cal.

3
3+6
3+6+9
....

40 sekuntia töitä ja 40 sekunti lepoa
3 kierrosta.

1. BURBEE
2. V-UPS
3. BOX JUMS 4.SWING KB (america)
4. PUSH-UPS
5. SLAMBALL
6. LEUAT
7. KYYKKY

Rest day

At Helsinki