Accessory by Buttock

3 rounds for:

12 hang snatch 40/25kg
12 squat with gettlebell or dumbell 32/24kg
15/12 cal row

30s on / 15s off for 3 rounds
a) (weighted) hollow hold
b) chinese plank on the floor
c) side plank, L
d) side plank, R

Hs hold practice for 15min
.
Gymnastics holds
5rounds:
20s ON / 40s off
1) hs hold
2) chin over bar
3) ring support
4) hollow hold

EMOM21:
a) 3-5 strict pull up (bw / toe-assisted)
6-10 push up (flat / elevated)
10-15 air squat
b) 20-40 crossover / SU
c) rest

Työaika: <45s / min.
Skaalaus: Valitse kaikkiin liikkeisiin variaatiot, joilla pystyt tekemään sarjan putkeen alusta loppuun joka kierroksella - RPE 7

8 x 4 min on/ 90 s off (with a partner)

A. I go - you go
7 toes to bar
7 pushups

B. I go - you go
7 Wallballs
7 KB Swings 24/16kg

C. I go - you go
8 db snatches 22,5/15kg
4 burpee over db

D. Tabata (both at the same time)
Calories

8sets:

power clean + hang power clean + jerk 65-77% of 1rm pc+j

Military Bech Press 3 x 5 reps

Gymnastic EMOM 20
1) Toes-to-bar
2) Pistols (same leg the whole min)
3) Handstand Pushups
4) Pullups
5) Rest

Aim for a big UB set each minute, but max 40 sec 😉

BENCHMARK
5 rounds for time:
5 front squats (70/102,5 kg)
5 rope climbs
400-m run with a plate (10/20 kg)

Scaled WOD
5 rounds for time:
5 front squats
5 pull-to-stands
400-m run/25cal ergo