Snatch pull + hang squat snatch
- Light weight

1) Kick up to hand stand 4x(4+45s)
2) partner assisted ring MU or ring row MU, feet on a box 3x2

3 sets
30 sec banded goodmornings
15 sec rest
30 sec flutter kicks
15 sec rest
30 sec hs hold
60 sec rest

Rest day - what did you do?

Partner workout (You go I go)

3 rds for time:
22 C2B
16 HSPU
10 Heavy WB

REST 90s

2 rds for time:
22 Pistol squats
16 Bar over burpee
10 DL (130/90 kg)

REST 90s

3 rds for time:
22 m HS Walk / 22 shoulder taps
16 KB swing (32/24 kg)
10 Ring pull up / 6 rMU

REST 90s

2 rds for time:
22 GHD sit ups
16 push ups
10 + 10 sandbag lunges (Bear hug

3x5
- 3s pause at bottom
- rest 2min
- focus on front squat position

5 x 1 rep @70%
*New Set every min
*Perfect reps!

Maastaveto korokkeelta 4x8x60%
-esim 1 kumiharkko

Suorinjaloin maastaveto 5x10x30%
-jokainen toisto lattiasta/stopilla

Bulgarian Split Squat Jumps 3x5 / jalka

Jalkojen nostot maaten 4x25

EMOM x 12 MINUTES
MIN 1 - 3-5 Strict (Chest to Bar )Pull-Ups
MIN 2 - 8/8 Slow SA Dante Rows
MIN 3 - :50 Run, Bike or Row (Easy Pace)

3-4 rounds, superset of:
12 Hip Thrusts, go heavy (try to hit at least the same weight than last time, about a week ago)
15 Barbell Good Mornings, pick load
- Rest 2min btw sets