Alternate tabata burpees + hollow rocks + DU

20 sec AMRAP burpees
10 sec rest
20 sec hollow hold

10 sec rest
20 sec AMRAP DU
10 sec rest
...
for 12 min.

Extra: 3x5 mittarimato 10sek pidoilla

Press 3x1

21-15-9
Burpee box jump
T2B

Go hard! Time Cap 7 Mins

2 rds for time

30 DU
10 C2B
30 DU
15 Burpee box jumps
30 DU
10 C2B
30 DU

TC 15 min
L1: C2B
L2: 50 DU and 5/3 Ring & Bar MU

1) Burpee Pull-ups
2) Row
3) Sit-ups/V-Ups

Every 2 minutes for 14 minutes

2x snatch grip push press + OHS

Build to a heavy set.

15-12-9 reps of :
Romanian Deadlifts @ 30-40% of 1 rm deadlift.
Focus on keeping the load on hamstrings, dont let it fall to lower back.
Rest about 1,5-2 min.

3 rounds :
10-15 m Inch worm
10-15 supermans
rest about 1,5-2 min.

15-12-9 reps of :
Barbell row or 2 DB/KB row
rest about 1,5-2 min bwn sets. Try to feel your upperback muscles while working on these.