3 Rounds
60 sec Hollow Hold
60 sec Arch Hold
60 sec Side Plank L
60 sec Side Plank R
30 sec / side bend w/KB 24/16kg
1min REST

3-5 rounds of

• 1-3 weighted pull up or bar mu
• 3-5 strict pull up or kipping c2b

• 5-7 kipping pull up

• try to do all the sets continuously and unbroken

• rest as needed between rounds

For 25min

1 x power clean + 2 x front squat + 1 x jerk

1) 40s Strict chin-ups UB

2) 5 KB/DB Press Alt. 24/16kg

3) Rest

Score total chin-ups!

Clean up to a heavy single + 3 x 1 @ h1 -10%

On a running clock set to 12min perform as many reps as possible

• 1min Box jump (60cm/50cm)
• 1min KB Sumo deadlift high pull (32kg/24kg)
• 2min Box jump (60cm/50cm)
• 2min KB Sumo deadlift high pull (32kg/24kg)
• 3min Box jump (60cm/50cm)
• 3min KB Sumo deadlift high pull (32kg/24kg)

Your score is the total amount of reps performed

Men: 50-40-30-20-10 Cal Row
Women: 40-30-20-10-5 Cal Row

YGIG

ALL OUT!

Score total accumulated time!

3-4 sets
1.1.1.1.1
20 secs intra cluster rest 2 minutes between sets
80% feeling. Don't go top heavy as we will progress this every other week.

Goal is to add (1-5kgs from 2 weeks ago)

A)
Find TM in 20 min
1 Clean + 3 Split Jerks

B)
EMOM10
1 Clean and Jerk @ Complex TM weight

2 Snatch @ 70% of previous max!