EMOM for 25 minutes of:

1 min: HS hold
2 min: Strict toes to bar
3 min: L-sit hold
4 min: Hollow rock
5 min: Rest

9 Rounds for time:
9 Strict pull-ups
9 Strict ring-dips

*18 Wallball shots penalty if you dont go unbroken on pull-ups. Wallballs must be done before ring-dips.

TC: 27 minutes

For time:
30/25 calories row
20 Burpee box jumps 30” box
30 Wallball shots.

TC: 6 min.

Hang squat snatch
6-6-4-4-2-2

*Perform all sets unbroken
*Increase weight in every set or every other

FOR TIME:
Buy in: 400m run/Cash out: 400m run
100 DU
90 Air Squats
80 KB Swings
70 Sit-ups
60 Cal on machine
50 DB Snatch
40 Box Jump
30 TTb
20 Burpees
10 HSPU
Then back up again⬆️

Time cap: 45min

Back squat
4x6
- RPE7-8 (same weights as last week or sligtly over 10 RM)
- rest ~90s between sets

EMOM x 8-12

1) row
2) 5 ring row + 5-10 push up + 15 kbs
3) row
4) 10 kip swing + 20-30s hollow hold

4x10min ON 1min OFF

1) 8-10 x
Renegade row
Arnold's press
Vipunosto sivuille
Hauiskääntö KP

2) 8-10 x
Dead bug
Selän ojennus boxilta tai ghd
Sivutaivutus
Yhden jalan mave

3)
8-10 x
Joogapunnerrus
Lonkat ja kierto
Skorpioni
Selän rullaus+ eteentaivutus

4)
Kone

🏊‍♂️🏊‍♀️🏊🏊🏊‍♀️
200m rinta
200m vapaa
200m selin
+
8-10x vauhdikasta uintia kiveltä kivelle sopivilla palautuksilla

Partnerwod
Amrap 40
-60 air squat, partner in the bottom of squat
-30 HSPU, partner in the top of hspu
-60 Air squat
-30 pullup, partner chin over bar
-300m run
-60 Air squat
-30 TTB, partner in L-hang
-60 Air squat
-30 Pushups, partner in bottom pushup