Double Tabata
Alt.
Hollow Hold
Arch Hold

20 min alkavalla minuutilla

1. 15/12 cal soutu
2. 10 venäläinen kahvakuulaswingi, mahdollisimman painava kuula

4RFT

30 Russian Twist 20/15kg
15 GTOH 20/15kg plate
10 Plate over burpees

STRENGTH

5 rounds, rest as needed

1) 5 Back Squat
2) 10 DB Bench Press
3) 10 Landmine Row or BB Row

RPE 4 to 4+

Try to add 5-10% loading compared to last week

50 HSPU for time

5 x 2 clean + 3 split jerk

AMRAP 12:00
12 Burpees
9 Single Arm DB Hang Power Snatch each arm @50/35 (18 total)
6 Single Arm DB Push Press each arm @50/35 (12 total)
Rest 1:00

1a) Push-ups: 3 x submax. No rest.
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Scaling:
- Box/Bar Push-Ups
- Partner Assisted Chin-ups

Strength (load)

Push press 3 x 1, AHAP.

CONDITIONING

EMOM x20

1) 5 Wallball + 5 TTB + 5 Burpee
2) 5 Medball Clean + 5 C2B + 5 Push-Up

RPE 3-4, tailor the rep scheme to fit your fitness level.