8x
New Interval every 5th minute

A) 35/25 Cal. On a machine + 10 Thrusters 50/35kg

B) Run 400m + 10 Power Clean & Jerks 70/50kg

WORKOUT
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike

Turkish Get-Up Practice approx 10mins
- Build to a moderate or heavy weight by feeling.
- KB, DB, Barbell is your choice today

Half tabata (20s work / 10s rest)
4 rounds of each:
1. Hollow rock
2. Arch rock
3. V-up
4. Back extension

"Eva" Fitness:
5rounds for time:
800m or 600m run
20 kbs
20 pull up/ low bar / jumping pull up
*
"Eva" Fitness 2:
5rounds for time:
400m run
20 kbs
20 low bar/ ring row/ jumping pull up

3 rounds
1min sumo squat jump
1min hip thrust hold
1min rest

40-30-20-10
Dumbbell snatch 22,5/15kg
Double unders
For time

1A) Clean 4x2x75%
1B) GHD-hip extension 4x20

60sec Handstand hold
1min Rest
45sec Handstand hold
1min Rest
30sec Handstand hold
1min Rest
15sec Handstand hold
2min Rest
15sec Handstand hold
1min Rest
30sec Handstand hold
1min Rest
45sec Handstand hold
1min Rest
60sec Handstand hold

100 Back Squat 60/40kg
every time you break
15 burpee