3 kierrosta

6-10 varpaat tankoon
10-20 istumaannousu
750/650m pyörä 375/325m soutu

3min lepo kierrosten välissä, pysy liikkeessä

3 tiukkaa intervallia, lähde hyökkäämään kovaa.

Aikaikkuna 12-15 min

AHAP, but keep set weights as close to each other as possible. Do NOT "build up" towards a 4RM/last set!

For quality: box squat 5x5

1. Every 3 minutes, for 4 rounds:
• Accumulate max L-sit hold
• Then 30 seconds of flutter kicks

2. Hollow rocks or Knee tuck hollow rocks
• 100 repetitions

1 x 3-position snatch @ 60%

(High hang - hang - start)

Narrow Grip Bench Press

6-4-2-6-4-2-6-4-2

Go every 2:00

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
- Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
- score is total reps

20 Min EMOM
1. 30 sec handstand hold
2. 15 KB swings 24/16kg
3. 10 OH KB lunges 24/16kg
4. 10 Strict T2B
5. 10 Ring dips

EMOM x8

3-10 ttb

For time of

60 Alt. DB hang clusters
60 burpee over DB

@ 22.5/15kg