5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

Ruokaa massuun ja huolella. Kreatiiniä koneeseen jos ei jo mene!

8 minutes to go as far as possible
1 power clean @70/50, 2, 3, 4...
2 c2b, 4, 6, 8...
3 brp over bar, 6, 9, 12...
3 min rest
Amrap 12
8 kbs 32/24
8 db snatch 25/20
8 deadlifts 100/70
2min rest
30 wall balls
30 hr push ups
30 box jumps
30 t2b
30 Thrusters 30/20

5 kierrosta

10 leukaa
7 etunojapunnerrusta
5 m yritystä mennä käsilläseisontaan /käsilläkävely

For Quality:

10-9-8-7..1 Reps of:

Strict Pull-ups

Strict Handstand Push-ups

Strict TTB

To scale this do 10-8-6-4-2 rep scheme

Sub Ring rows for Pull-ups

Sub Seated DB press for strict HSPU

Sub V-ups or abmat sit-ups for TTB

800m Jog
+
2 Rounds
5 Scapular pull-ups
3 Strict pull-ups
5 Tension swings (sponge/block between feet)
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
+
Build to workout weight for overhead squat
– Practise few short sets of chest-to-bars between weights as you build up
+
2 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Overhead squats @ workout weight
4-6 Chest-to-bar pull-ups

1) Burpee Box over Jump
2) DU
3) KBS

Keep a steady pace. Scale if needed. Total time of workout is 18min

8 rounds
3 Strict Ring dips
(weighted @ 10% of Body weight if possible)
+
0:10's Hold in support at end of set https://vimeo.com/175047617
https://vimeo.com/175183194

3 RFT:
50 Air squat
7 MU
10 H.P.Clean (60/40)

(Time cap: 15min)

E.M.O.M. 20'
► 05 DeadLift - 1'
► 30 DU - 1'