2-3 rounds
2-3 skin the cats or 4-6 dragon flyes
max time l-sit hold on rings or max reps of hollow rocks
rest as needed.

Chipper

150 seinäpallo, 10min aikaraja
100 etunojapunnerrus, 20min aikaraja
50 pallonheitto istumaannousu, 25min aikaraja

Conditioning and barbell work.
In teams of 2, complete 2 rounds for time of:

50/40cal Assault bike
50 Power cleans

1min Rest

50/40cal Row
50 STOH

1min Rest

50 Run on skillmill (500m)
50 Thrusters

1min Rest

50/40cal SkiErg
50 Power snatches

Weights on 1st round 35/25kg and 2nd round 43/30kg.

3 rounds
5+5 windmill with DB (paino alhaalla, tyhjä käsi osoittaa ylös)
10+10 side dips (kylkilankusta)
10-15 band pull aparts
rest as needed

In teams of 2:

3 Rounds of, 90s Stations:
1) Alternating Weighted Step-ups (35/25 DBs and 61/51cm box)
2) Ground to Overhead w. a plate (20/15kg)
3) Overhead Squat (35/25kg)
4) Calories on Bike/Row/Ski
5) Partner Wheelbarrow
6) 90s OF REST

• Athlete choice of how to split work
• No stress about counting reps today.

Optional Accessory:

3-4 rounds, 20sec ON, 40sec OFF:

1) Ring Support
2) Top of Ring Row
3) Hollow Hold (loaded if needed)
4) Bottom of OHS (empty barbell)

• rest 2-3min btw sets, so that you feel fully recovered.
• Post total reps

• @70% of 1RM PC
• No TnG
• Rest 2min btw sets

EMOM 20 min - Snatch complex

1 Power snatch + 1 Hang squat snatch
1 Squat snatch + 1 OHS

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Start light and go moderately heavy of the day. Focus on technique. 3 cycles.

Optional Accessory:

3-4 rounds, rest as needed:

6+6 Lunge Arnold Press
10 Lateral Raises
15-25 GHD Sit-Up