Let's test that hollow position again! Do 4 rounds of:

• max hollow rocks
• rest 1 minute

Any progress?

Linna masters 2015 laji 1.
1000m row
30 thrusters 30kg/20kg
20 C2B/pull ups

Etukyykky 6 x 2
(eka n.80% 3max)

15min
1st min 30m Farmers walk with plates 20kg/15kg
2nd min 30 x Double Unders
3rd min 45s. Kettle bell front rack hold (scale with 45s. Plank hold)

3x2min (per station) 1min rest

A) 20 Double Unders
8 Box jump
5 HR Pushups

B) 20 Squats
8 Target byråers
5 Pullups

C) 20 Ground to overhead
8 Wall Balls
5 Inverted Burpees

D) 20 Knee hugs
8 V-ups
5 Toes-to-bar

Establish Power clean 2rm of the day

Partner WOD. 18min AMRAP

40m x Double Kettlebell Rack Walk
8 x Burpee
12/15 x Calorie Row
30s x Weighted Plank @ max one plate.

– One partner does a full round, then the other partner does.

Strength

Push Press 3RM

then

Press 3 x 8

Every 1:30min for 9min (7 sets)
3 T&G Power Snatches

*begin at 60% and add weight every set

AFAP (As Fast As Possible)
3 rounds for time of
15 Thrusters
15 Pull Ups