20 Min EMOM
1. 20-30 sec chin above bar hold.( scale to top of rings)
2. 10 strict T2b
3. 20-30 sec handstand hold
4. 10-15 Push Ups
5. 20-30 sec hollow hold

• weighted sit up: x50
• Hoover 3min

7 min.

12 Laatikolle hyppy/askellus
8 Seinäpallo

Alternate through

1. 10 Strict Press 40/30 Kg
2. 12/9 CAL Row
3. 10-15 Box Jumps
4. 10 Power Snatch 40/30kg (Same Bar)
5. Rest

3x2min, 1 min palautus

12 gobletkyykky käsipainon kanssa
12 1 käden käsipaino vauhtipunnerrus

20 Min AMRAP (Working in Pairs: 1 person rows distance and other completes sequence)

Row Distance
15 KB Swings 24/20KG
60m single arm overhead carry (switch arms after 30m)
15 Goblet squats

Accumulated distance on rower and total rounds on KB. 60m carry = 4 reps. Switch after each Kb round. Don't drop Kb's

Pause Front Squat heavy double
-3 sec pause
-partner counts seconds

Barbell Bent Over Row (supinated grip) 5x 6
Uneven Reverse Lunges 5x 6per side (One arm= DB overhead lockout, one arm=KB at hip; alternating legs then switch arms when you're halfway)

Set #1= warm up/practice round
3-3.5min rounds

20min

Perform 3-position Snatch EMOM in 10min. Try to add weigth every minute.

20 wall ball
15 t2b
10 burpee