FOR TIME / ALL OUT:

300m Row
30 Wall Ball (9/6kg)
10 High box over burpee (70/60cm)

TC 4min

5 kertaa:

1 Snatch, 75-90% snatch max.

5-6 kertaa, 60-80% snatch max:

1 snatch DL + 1 snatch pull + 2 snatches

Lepää 1-2 min.

3 kierrosta laadullisesti:

3 wall facing strict HSPU/legs on box HSPU
3-6 HSPU (use abmats if needed)
3-5 russian dips
3 jumping ring mu / ring turn over, legs on ground

EMOM15
T2b (unbroken set)
15-20 hollow rocks
30 sec of gymnastics swimming (crawl)
Max hollow hold
Rest

Kipping pull-ups max. reps

Bench press 6 x 4

• E3MOM
• leave two reps in the tank

Pull-up 6x6

2 rounds, 60s between rounds:
• 100 flutter kicks
• 50m single-arm db/kb farmers walk (left side) 32/24kg
• 20 db/kbl side bends (left side)
45s rest
• 100 flutter kicks
• 50m single-arm db/kbl farmers walk (right side)
• 20 db/kbl side bends (right side)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

So 1 Deadlift, 1 BFB, 2, 2, 3,3 all the way up to 10 then back down.

225lb Men / 102kg
155lb Female / 70kg

TC 10 Mins