2 on 2 Off (32 Minutes 8 total intervals)

A. Row cals

B. 12 OHS 50/35kg
15 t2b
Max burpee box jump overs facing

Score is cals + BBJO facing

5sets
10-12 Single leg DL / side
10-12 Bulgarian Split Squat

Tabata hollow rocks/hollow hold.

Then accumulate 30 challenging
ring rows. Have body as parallel
to ground as possible.

Front squat x 3 ladder

EMOTM 14 minute
Every minute add more weight.

Power snatch daily max

Warm up(10)
3rds
10 plyo
10 single leg deadlift
10 heels to rear

WRK(27)
WRK 8:00 REST 1:00 x3
8 single arm dumbbell ground to overhead
8 body builders
8 seated alternating dumbbell strict press
8 v-ups
8 plank taps(two count)

Finisher
1:00 plank
1:00 hamstring stretch

Accessory 20 minutes:

8 + 8 Banded Hamstring Curls
12 Tuck Ups
60s Wall Sit
6 + 6 One Arm Kb Swing

2-3 min light cardio
1+1 min adductor smash with roller
1+1 min quad "sides" smash with roller
1-2 min upper back smash
1-2 min upper trap smash with tennis/lacrosse ball against rig

Viimeinen koitos ennen illan rientoja♥️
TBA

AMRAP 5 x 4

7 Hang Power Clean 45/30kg
5 Push Press 45/30kg
3 Front Squat 45/30kg
10 Hanging Knee Raise

Rest 3 min btw. AMRAP´S