Work up to heavyish complex with DB or KB
3 hang clean
3 push press
3 push jerk
(both sides)

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

For time

10!
C2B
Box jumps 30/24"
Medball burpees 9/6kg

• 6 Interval of:
Assault Bike 3’ @ > 90% MHR
1:1 rest each interval

5 rounds
10 Russian leg lifts https://vimeo.com/175656026
30 Hollow rocks https://vimeo.com/175042312

Warm Up
Stretch
200 M. run
100 Broom Twist

** Strength**
Pull

Metcon
5 Rounds:
2 Heavybag Flips
10 Burpee Pull Ups

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

8 min AMRAP

7 valakyykkyä
7 tangon yliburpeeta
7 polvet kyynärpäihin

Emom 6'
1°-10 Sphinx Push-ups
2°- 30" Chest Facing wall handstand hold
https://vimeo.com/178422998

1. Warm up: 100 cal Row. First 80 calories 80%, last 20 95%
2. OLY: Squat Clean 5 x3 Drop and reset each rep. 80%
3. Met-Con: AMRAP 8 min 25 cal row, 40 box jump overs
4. Interval: AMRAP 15 min 7 PC @ 95, 14 T2B