Front squat x 3 ladder

EMOTM 14 minute
Every minute add more weight.

Jdkek

3 kierrosta

12 cal row
6 + 6 käsipainovauhtipunnerrus (1 käsi kerrallaan)
12 naruhyppyä

Optional Accessory

GYMNASTIC CONDITIONING

3 sets, rest as needed between

10 Plate Sit-Up + 10 V-Up + 10 Hollow Rock

3x10 DB upright row

*20 Minutes *
1 min on 1 min off
cover your screen
score is total calories

aim to be within 5 calories every round

3x10-15 Deficit narrow push-up

12min emom:
1: Straight arm plate raise x8
2: Knuckle push ups x8
3: Wall climb +10sec hold in top x2
4: Alternating pistols x8
+
Snatch 5x2 @80%
Snatch DL 5x3 @110% 1RM snatch
Back squat 4x5 @77,5%
+
21-15-9:
Burpees box jumps
Alternating DB snatch 20/15

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sled Pull.

Barbell bent over row 5x5