4x5min
12 syncro wall ball
12 ygig burpee box over
12 syncro OH KB swing
12 ygig burpee box over
12 syncro plate gtoh

new round every 5min
Time cap for 1 round 4min

5 Push press + 10 front rack reverse lunges
4 Push press + 8 front rack reverse lunges
3 push press + 6 front rack reverse lunges
2 push press + 2 front rack reverse lunges

Between sets: 20du/crossover jump + 15s chin up/ring row hold

1: 4+4 single arm DB overhead squat
2: 8 burpees over line
3: 20-30 sec handstand hold
4: rest

8min laitteella sykettä nostaen
2-2-2-2 =
2min kevyesti peruskestävyysalueella
2min aerobisella alueella
2min nopeuskestävyysalueella
2min lähellä maksimia

EMOM2
5 x 2
-1 power snatch + 1 hang power snatch

RestDay!

Every 5 mins x 6 sets
30/24 cal row/bikeerg/ski
20 alt. DB snatch @22,5/15kg
10 Box jump over @60/50cm
Work should be done sub 3-4 mins

Snatch

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

For time

• 42 double-unders
• 21 wall-ball shots
• 12 alternating dumbbell snatches

♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell