30s on - 15s off - 4 rounds
a) double kb front rack hold / sandbag bear hug
b) copenhagen plank, L
c) copenhagen plank, R
d) tempo (goblet) cyclist squat (3s down, 2s bottom, fast up, 1s top)

High hang snatch pull

3×5 @ 60-70 % of max

Franning Chief

3 x 3min töitä ja 1min lepoa
3 thruster 43/30kg
6 leuanveto
9 boksihyppy

josta suoraan

3 x 3 töitä ja 1 min lepoa
3 raaka rinnalleveto 61/43kg
6 etunojapunnerrus
9 ilmakyykky

Warm Up
2 rounds
2 min air bike (add speed during 2 min)
10/10 bulgarian split squats
20 db snatch, second round db pc&pp from ground
1:00 Plank Hold , second round :30/30 side plank R/L
then mobility and warm up sets for squats

Strenght
3 sets of 2 Front Squats + 4 Back Squats @85-95% of 1rm Front Squat
rest 3-4 min bwn sets
3x3 Power Snatch @83-93% of 1rm power snatch
rest 2-3 min bwn sets
3x3 Power Clean + Push Jerk @83-93% of 1rm pc&pj
rest 2-3 min bwn sets

Metcon
21-15-9 reps Or 15-12-9 reps
Calories Air Bike
Double kb front squats @12-16/16-24kg's
Try to keep the fast pace on air bike, or mod/fast and hit unbroken sets on squats!
Women calories on bike 16-12-6 or 12-9-6

Optional Accessory Work
2-3 sets 12/12 single arm db row @ heavyish weight
2-3 sets 3/3 tgu
rest as needed

3 Rounds for max reps
1:00 Wall Balls, (20/14)
1:00 SDHP, (35/25)
1:00 Box jump
1:00 Push Press, (35/25)
1:00 Row for calories
1:00 Rest

Practice Handstand Hold/ Walking
- 15mins practice.
- Suitable for all levels!

Partner workout

For time
60 box over jump 60/50
90 kb swing 24/16
100 toes to bar
90 kb swing 24/16
60 box over jump 60/50

Share repetitions with partner

FINISHER
IN TEAMS OF TWO.
FOR TIME
30 Synchro Push-Ups
400m KB Farmer Carry
30 Synchro Push-Ups
- P1 & P2 must high five at the top of each Push-Ups Rep...can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
- Athletes will both walk together but only one partner will carry the KBs. Switch as needed.
RPE 6

6x5 Strict Pull-ups
- Rest 2min btw sets