5 rounds E2MOM:

1 snatch pull
1 high hang power snatch
1 hang power snatch
1 power snatch

Front Squat
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 60%
Even Minutes – 8 Back Squats @ 60%

30 minutes rep for round, bar dips, GHD sit ups, 24kg kettlebell swings. 15 rounds, 360 reps total. Hard yards on the Rec today.

7 kierrosta aikaa vastaan

8 Yhden käden vala-askelkyykkyä
7 kyykkyhyppyä käsipainot käsissä
6 varpaat tankoon

Add weights

Every 90 sec:
1: 8/8 1-leg RDL
2: 15 Hip extensions in GHD
3: 2-3 Rope climbs
+
For time:
150 rkb swing 32/24kg
50 ttb
Dela upp övningarna som du vill

Emom: push-up one more than previous minute
Go as long as possible, result is the number of full sets done.
Ie. 1-2-3-4-5-6-7 lasts 7 mites and result would be 7.

Complete as many rounds as possible in 12 minutes of:

• 15-ft. rope climbs, 3 ascents
• 135-lb. push presses, 12 reps
• 50 double-unders

4 rounds for time of:
12 Front Rack Lunges, 135/95
12 Lateral Burpees Over-the-bar

10 minutes
Kipping/ bfly pullups, or bar/ring muscle up