40 minutes easy pace & quality!

40 Sit Ups or 40 Weighted Sit Ups
10+10 Bulgarian Split Squats w/ Dumbells
10m Handstand Walk or 60 sec Hanstand Hold against wall
5 Bar Muscle Ups / 20 Kipping Pull Ups
8 Ring Dip
Row 750m / Bike 1500m

30 Power Cleans @ 70% of 1RM

• This should be done as fast SINGLES.
• TIME CAP = 7:00
• Don't know your max, pick a weight that starts to feel challenging after 7-10 singles

4x4 @80-85%

Every Beginning 90s x 6
3 Front squat 50-60%

Practise HSPU or Walking/Holds techniques for 15-20 minutes.

Back squat
Build heavy set of 2 reps
3x2 80-85% from days heavy set

10min keskivartaloa

20-30s hollow asento
20s olkapään taputukset lankussa
10-20 puolilinkkari

AMRAP 30

In pairs YGIG:

8 Devils Press

400m MB Run 9/6kg

50 DU

Score is total amount of reps for the pair

Tekniikka 15min
Rinnalleveto riipusta, cluster riipusta, työntö

Split jerk 3x3x75%, 3x2x90%