80 hollow rock for time

• every time you split, perform 2 burpees

5x6min ON/3min OFF

A) AMRAP 6
30 Double Unders
15 Situps
6 Handstand Pushups

B) AMRAP 6
12/9 Cal. “Bike/Echo”
12 Wall Balls

C) AMRAP 6
15 KB Swings (heavy)
12 Goblet Squats (heavy)
9 Toes-to-bar

D) AMRAP 6
7 Thrusters 50/35kg (🟢green: 7 ground to overhead 20/15 plate)
7 Burpee over bar (🟢green: 7 burpee jump on plate)
7 Pullups

E) 1K Row
+ max reps in the remaining time of
Devils Press into Box Step Overs 2x22,5/15kg

Handstand Skills 10-15mins
+
5 sets, go every 4:00
500/375m Row/Ski or 1000/750 Meter Bike
15 Russian Swings @32/24kg
50 Double Unders

• Goal: Challenging effort, however you should have enough rest to repeat your level of output for all 4 sets.
• Track all splits, if your split time starts dropping you started out too hot.

A) Max reps strict hspu or kipping hspu

B) EMOM 8:
1. 60-70% of day’s max reps
2. 5 v-up + 5 hollow rock + 5 s hollow hold

AMRAP 18 for quality:

3-5 negative pull up
6 (deficit) push up
10 hollow banded lat pull down
15 reverse bent over fly

• rest as needed

AMRAP10

15/12 cal row
10 hspu
8 burpee box jump

• rest 5 min

AMRAP10

18/15 cal bike erg
2 rope climb
40 du

Row 5x1000m, 120sec rest between

RPE 4

Keep a steady pace, not all out. Consistency work. All sets in 2 sec window.

30 min
30 s on / 30 s off:
1. burpee box jump
2. air squat
3. kipping hspu
4. kipping c2b / pull up
5. du practise

4-6 x E3MOM

20 sec assault bike/ row

• All out efforts!

Assault pyörä
10x30s/30s lepo
@80,@80,@80,@75,@75,@75,@70,@70,@70,@70 rpm