30-35min For Quality:
30-60sec D-Ball Hold,
30-60sec Active/Passive Hang,
10-30sec Ring Support,
10-30sec Hollow Hold,
60-90sec Bottom Of a Squat

5 x 2, weighted chin up, underhand grip

As many reps as possibble in 9 minutes.

30 Toes to Bar
30 Push ups

Midline

3 rds
Seated pike leg raise 20 reps
Bent leg heel touches 20 reps/side
Weighted Plank hold 30 sec

power snatch technigue 5 x 3, you choose the weight

400m Run
21 Air squat
15 Push up

3x10 (60-65%)

Amrap;
2 T2b
2 Thrusters 30/20kg
4 t2b
4 Thrusters
6
6
.
.
Increase by 2 and go as high as you can.

Metcon (time)

With partner 5 rounds (each) for time:
Row 300/250m
10 Strict HSPU

*YGIG

Timecap: 20 minutes

Aikaa vastaan:

• soutu 1000m
• 21 thruster (N 42,5kg / M 60kg)
• 21 leuanveto
• 50 tuplanaruhyppy
• 50 istumaannousu
• 21 raaka rinnalleveto (N 42,5kg / M 60kg)
• 21 rengasdippi