Front Squat (Floor)

10 - 8 - 6 - 4 - 2, in seven minute.

Rest 5 minutes.

4 - 4 - 4 - 4, in eight minute.

E75s x 10

2 snatch (2s pause knee level)

4 Rounds
A1. 8+8 Turkish sit up (DB/KB)
A2. 30s Hanging knee tuck hold
A3. 10 + 10 Side bend (DB/KB)

YGIG (easy but steady pace)

3-5 Rounds for quality
400m Run
10 Ring row
20 Box step up
30 Sit-up
40 Double under

Keep your pace easy and steady. You should be able to speak during the workout.

EMOM x 10

1) 20-50 DU
2) 12 barbell reverse lunge (6+6)

10min

7 kp tempaus 22,5/15kg
25/20cal laite

6 Rounds For Quality:
3 Bar Muscle-Ups
3 Wall-Walks
- You go I go per round

Every 2:00 For 5 Rounds of:
8 Burpee Pull-Ups
12 DB Push Presses @2x22,5/15kg
Max Distance Farmers Carry Walking Lunge
- Rest 2:00 between rounds
- Score is total meters accumulated on 5 rounds

Headstand

Headstand + Kick up to wall

Headstand to handstand

Barbell cycling E2MOM x 9

3x 14 thruster
3x14 hang squat clean
3x14 power clean & jerk

(all reps UB)