4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)

Every 3min for 24min:
3 squat snatch ( no tng, keep weight moderate)

Max matka käsilläkävelyä 5 min aikana

Jerk 5x2 @ 70-75% C&J
+
5x3 OHS @ light - moderate weight
+
2 Gymnastic swing + 1 pull to
hips 7x3
+
Every 90 sec(3 rounds)
1: Ring push ups x8-10
2: Exentric false grip Ring pull ups from top x5
3: Weighted ring Dip x3
+
7min amrap:
Burpees

6 RFT
8 x Seated Shoulder Press
8 x V-Up
16 x Goblet Squat(on knees)

Three sets of 10 back squats

• 3 Round of:
Parallettes L-Sit max time hold
GHD Hip Exstensions 20 reps

3-Position Clean + Split Jerk =
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk

amrap double-under tabata 20 sec work /10 sec rest

E2M for 12min
100m row
30 DU
100m row
6min rest
E2M for 12min
200m run
5 burpees
5 box jump overs