E90S x 4

clean pull + squat clean + jerk

(fast, not too heavy)

5x

1 hang snatch + 1 overhead squat + 1 squat snatch

80-90% max, lepää 3-4 min.

30min of steady 60-70% HR

1 - 10min
10 Burpee
30m Mixed carry (KB)
10 T2B

10 - 20min
20/15 Cal Row
10 Box jump over
7 Hand release push up
15s Ring row hold (Top)

20 - 30min
30 DU
15m Walking lunge
2 Wall climb (10s hold at top)

Sumomaastaveto 4,4,4,4 tempo 21X1

tauot 2 min, nousevat painot

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