4 rounds for time of

• 400m run
• 25 Wallball 20lbs/14lbs

Timecap: 17min

15-12-9-6-3
HSPU
Köysi
1-2-3-4-5
20min time limit

1) 30s Goblet Squat (DB)
2) 30s Hollow KB Flutter
3) 30s WB Toss (L)
4) 30s WB Toss (R)

Five rounds

On the beginning of every minute, do 2x FS, try to stay with the same weight the whole workout! DO at approximately 80-85% of 1RM.

YGIG / 3 rounds each:

20 sec holds

Support Hold
Dip Hold
Handstand Hold
Hollow Hold
Pull-Up Hold

EMOM 12

1) 6-10 T2B
2) 10-20 Push-Up
3) 6-12 Pistol

MAX 40s work

3-5 x 2 halting snatch at hip

-Start from the floor, bring the barbell to the hip, halt, snatch at hip. Focus on agressive use of glutes at hip!

3-5 x 1 hang snatch, halt 2 sec at the bottom. The working sets are all snatches above 75 %

6 x in 5min:

• row 500m
• 10 front squat 90/60kg

Every Minute On The Minute for as Long as Possible:
- 3 Power Cleans
- 3 Front Squats
- 3 Jerks
(70kg/50kg)
*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

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