10 x (1+1+1)@75-90%

Snatch Highpull + hang squat snatch + squat snatch

SO 1:30

30-60sec active hang,
10-30sec Ring support,
10-30sec Hollow hold,
10-30sec handstand hold,
10-30sec L-sit hold

rest as needed between movements

Wide Stance Box Squat: 3RM. Rest 2:00

• Box at parallel
• Beginner: 5 x 5, adding weight if form permits
• Compare to Dec 3rd

3x 5-10sec per position: front, side, back.

In pairs ygig after each full round!
8 Rounds for time! (4/4)
10m handstand walk (3 wall climbs)
20/15 CAL Row
30 wall balls

Time Cap 24 Mins

Front squat 1RM

Push Press: Build to a 3RM. Rest 2:00

• 5-6 sets to build to a 3RM.
• Reset on each rep (pause at shoulder)
• Between sets perform Banded Face Pull Apart x 15.

Negative pull-up x 8 reps
As heavy as form allows
Focus on a controlled descent, 2s down

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Post 4 heaviest successful sets

Assault 50-40-30-20-10 kcal
Row 10-20-30-40-50 kcal

7 Burpees after each set! WOD ends with burpees.

Overall RPE 4

On 3-2-1-GO! Assault 50kcal, then 7 burpees, 10kcal rowing, 7 burpees, 40kcal assault…
Keep a steady pace, not all out effort but this can be a bit spicy!

6 kierrosta 30s töitä/30s lepo

Tuplanaruhyppy
Seinäpallo
Rengassoutu