4 Sets :

Max Unbroken Dumbbell Bench Press 32/22,kg
100m D-Ball Carry 60/40kg
45 Seconds L-Sit

TC 20

5 kierrosta aikaa vastaan:
800m juoksu
20 swingi (amer.) (N 16kg / M 24kg)
10/10 kahvakuulatempaus (N 16kg / M 24kg)
10/10 kahvakuularinnalleveto & työntö (N 16kg / M 24kg)

10 wallballs
10 power cleans
2 wallwalks

YGIG

5 rnds for time w. partner
1 rnd of Cindy each ( YGIG, change after full round)
20 partner wall ball
1 rnd of Cindy each
30 syncro alt. DB snatch @20/12.5kg

TC: 35'

10-15min hölkkä

8x600m / 3min
90s lepo

3 rounds of:
10+10 One-KB front rack Box steps
20 Russian twists
10+10 Plate G2OH from side
20s+20s Side plank
Rest

3 rounds:
5-10 + 5-10 shrimp/pistol squat
10 + 10 one leg deadlift
10 push up
-rest as needed-

Core 2-3 rounds

20 medball russian twist
0:20 hollow rock
0:20 superman rock

Rest 60s after 1 round

Handstand / hspu technic

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EMOM20

1. 40s for calories ski erg
2. 10 DL's + 5 push press with dumbbells
3. 9 burbee over DB's
4. 30s handstand hold or 30s HSPU
5. REST

EMOM 30
1. 10-12 DB squat
2. 8-12 Burpee
3. 10-12 DB snatch
4.-5. 300m run