A: 8min emom
X3 clapping push ups
B: Strict Hspu 5set
C1: Strict chin ups 3set
C2: Dips 3set
D: Preacher curl z-stång 2set
E: Triceps push downs 3set

For Time:

30/24 Calorie Assault Bike
100 Double Unders
30 Kipping Handstand Push-Ups
100 Double Unders
30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

Kilos – (22.5/15)

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 air bike
10+10 step back lunges db on shoulder @10/15kg
10 single arm devils press alt hand
10+10 single arm thrusters
20 hollow rocks

Then start to build for thruster weight

Sotilastyylillä

Tabata: Hollow hold

3rds
8x push up
10x air squat
3rds
10x sit up
10x KB/DB swing
3rds
5x burpee
10x lunge
rest as needed btw sets

• 1min.: Row/Bike/Run

• 2 rds:
  10 Squat
  5 Walk out + Push up

• 45s. Row/Bike/Run

• 2 rds:
  10 Active shoulders (Handstand)
  10-15 Hollow rocks

• 30s. Row/Bike/Run

• Mobility...

E2MOM for 3 rounds
1) 10 Strict T2B + max plank hold
2) 15 MB slams + L-hold hang
3) 20 Landmine twists + Side plank hold
4) Rest

Lisäpainoilla.

Max unbroken reps:

1. Strict pull ups
2. Kipping chest to bar
3. Toes to bar
4. Handstand push ups
5. Douple unders

Result: number of reps together