10 x 90 sec of work / 90 sec of rest

5-8 strict dip
5-8 strict pull up
rest of the time alternate between db snatch and box over burpee

*Every other round you do db snatches for the remaining time and every other: box over burpees. So both done 5 times.

3 sets of Step Back Lunges x 8-12 reps alt leg. rest 1-2 min bwn sets
then
3 sets of weighted abmat sit ups x 8-12 reps + 8-12 russian swings
rest 1-2min

EMOM 12

1) 6 Pistol roll to handstand
2) 8 Strict T2B
3) 40 DU

10 maastaveto
10 vauhtipunnerrusta
9-8-7...

Set 1 – 70% – 2 Reps
Set 2 – 80% – 2 Reps
Set 3 – 90% – 2 Reps
Set 4 – 90% – 2 Reps
Set 5 – 90% – 2 Reps
Set 6 – 90% – 2 Reps

2-2-2-2-2 AHAP

1 REP = Hip, Above the knee, Starting positon

30-20-10:

• weighted lunge (with two kettlebells in front rack)
• kettlebell swings (pick a heavy kettlebell or two)

Do 30-50 hollow rocks after each round. Add more weight as the reps decrease.

x 4 @60-70%

Goodmorning
5x6r @ 40% from best Back Squat
90s. Recovery

Row 4x1500m with 90sec rest

These are not all out! RPE 3 to 4.

Target: Keep a steady and repeatable pace. All sets within 3sec.