5 kierrosta

Dippi laatikoiden välissä jalat maassa 30,25,20,15,10
Vasarakääntö kiekolla 30,25,20,15,10

Optional Accessory:

3 rounds, rest as needed

5+5m Banded Walk (lateral)
10 Plate Sit-Up + 10 Plate Hollow Rock

12min EMOM (4 rounds):

1) 6 Thruster
2) 4 Thruster
3) 2 Thruster

On the first minute perform 6 unbroken thrusters, second minute 4 ub thrusters and 3rd minute 2 ub thrusters. On the 4th minute start a new round. Bar from the ground. Use heavier loading for 1st, 2nd and 3rd minute (if you can, load 3 barbells)

RPE 4

5 sets of:
10 V-ups
10 Hollow Rocks
10 Bridge Situps
10 AB Kickouts

(Rest 1min)

5 set, rest as needed between sets:

10m KB Overhead Walking Lunge
10 KB Front Squat
10 KB Jerk
10m KB Front Rack Walk

This one is with 2xKB. All reps unbroken, if not: 10 penalty burpees and continue your set.

Overall RPE 4-5

12min EMOM:

1) Airbike 40sec with RPE 3-4
2) 1-6 Muscle-Up

Try to hit unbroken set of muscle-ups. Pick a number you can handle!

2 x 8

1A) 3x3 BAR MUs

1B) 3x66 kip/ butterfly pull ups

1C) 3x8 T2Bs

E2MOM x 6 (12 min total)

6 power clean TnG
6 push jerk
6 burbee bar over (lateral)

3x
30sec ME Thrusters 42,5/30kg
30sec Rest
30sec ME Burpee over bar
45sec rest