12min

10 etunojapunnerrus
15 istumaannousu

5 kierrosta 45s/15s lepo

Leuanveto yksi katkeamaton sarja. 4-7 toistoa, tarvittaessa lisäpaino.
Boksihyppy

1-5: 5 tng Squat snatch (~55-65%)
5-10: 3 tng Squat snatch (~65-75%)
Every 30s. for 5min: 1 Squat snatch (~75-85%)

(As heavy as form alows!)

Find max in 10min:
1 Power Snatch

And then...

• Do 3x3 Power snatch with ~85% (No TnG)

10 kb snatch (5+5) @ 24/16kg
10 kb swing @ 24/16kg
10 wall ball @ 9/6kg

5-3-1 @ 80-90-100%

10 Min EMOM
Alternate
1. 10-15 hollow rocks
2. 10-15 superman rocks

Dynamic Box Squat
10 x 2r @ 60-65%
1min Recovery

5 x Tire Flips
10 x Box Jumps
3 Rounds

“Ghost"

6 rounds of:

1 min Max Calories Row
1 min Max Burpees
1 min Max Double Unders
1 min Rest