max time in hollow hold + max time in superman hold

Record the total time spent in the holds

Feel free to add another 3mins if you feel you need the added time to get sweaty and breathing well.
EMOM x 12mins
1st - 5 Broad Jumps (jump for distance each rep)
2nd - 12 Russian Kettlebell Swings (moderate to heavy weight)
3rd - Row 35sec @ Moderate Effort

4 rounds for time;
Run 240 m
12 x Dumbbell STOH 20 kg/12,5 kg
8 x T2B
4 x OHS (40 kg/ 25 kg)

Deadlift 5x3
Try to be consistent throughout all sets, warm up and start heavy but keep good form

AFAP
20 double unders
30 swings @32/16
20 double unders
25 box jumps 24"/20"
20 double unders
20 swings @32/16
20 double unders
15 box jumps 24"/20"
20 double unders
10 swings @32/16
20 double unders
5 box jumps 24"/20"

Hang snatch: 5x5

Clean&jerk tekniikkaa koko tunti

• Run 400m

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• Run 200m

• 2 rds:
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

• Work on: Back squat

Rx

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.

Scaled

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
Men lunge 45 lb.
Women lunge 35 lb.

Masters

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups
Men lunge 65 lb.
Women lunge 45 lb.

#Strength
1 @ RPE 8; no back off of:

• BB back squat