Hip & lower back mobility

Death by thrusters @50% 1 RM

1 aalto tempaus

3-4 rounds;
10 Push Press 60/40Kg
10 OHS 60/40Kg

Keep quality. No rack. Take your time.

Clean Pull 3x3 @95-105% of 1RM Clean.

Rest as needed, use straps if needed.

Every 90 sec

Push Press
4 reps x 5 sets @75%

Weighted ring pull up 3 x 3

With a Running Clock in 24 minutes:

Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata

Perform a Tabata interfal (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest. Score for each movement is the lowest number of reps (or calories on the rower) performed in any of the eight intervals. Total score is sum of the lowest score for each movement.

5x @82%
2x @85%
5x @82%
2x @88%
5x @82%
2x @ 91%

16 EMOM

1 min: 4-10 toes to bar
2 min 6-12 box jump

Deload, don't go nuts