6x10s planch pito(kerä)

inside 15 mins
Practise Technique, Climb to moderate/heavy sets of 3 pc + 3 pj
goal is to get about 6-8 sets of 3+3 reps

3 RFQ

1:00 Hollow Hold
20 russian twists
20 leg raises

3 sets of row

1000m, 1min rest, 750m, 1 min rest, 500m, 1 min rest, 250m 4 min rest

3 RFT:

Run 400m
24 Pull ups
24 Pistols

Every 10 minutes x 4 sets:
800 m run or 65/50 cal row
20 single KB swing snatches
20 single KB clean and jerks
20 sit ups

5x65%
4x75%
4x80%
4x85%

Warm up(10)
10 plyo
10 single leg deadlift
10 reverse lunge
10 plank taps
10 high knees
10 cradle
10 down dog w/foot pedal
10 active samson
10 jing jang
1:00 hamstring stretch

PWR(12)
5 tempo goblet squats on the 2:00 x5(use dumbbell, kettlebell, sandbag, bae) tempo 3-2-3-2)

WRK(20)
WRK 4:00 REST 1:00 X4
10 air squats
20 jump rope or double unders
40m shuttle

Finisher
60 rtw
1:00 pigeon stretch

1x10@60%
1x10@65%
1x8@70%
1x8@75%

Back squat as a supporting move
1x4@60%
1x4@65%
2x3@70%

A: Strict ring pull ups 3x8
B: Strict ring chin ups 3x8
C: DB Pommel raise 2set
D: SA Kb rows 2set
E: DB biceps curls 2set