6 x alkavalla 2 minuutilla
3 raaka tempaus

Rakenna 70-80%

Leuanveto 3 x max toistot, tiukka/kippi/rinta tankoon
2 min tauot

In 7min

30 box jump over
30 deadlift 80/55kg
+ rest of the time max reps wall ball

• advanced can use 100/70kg

"Filthy Fifty with a twist"
You can do Filthy Fifty's 10 different exercises in any order you like, but after each excerise you have to cash out 10/7 Cal.

"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 16/12kg
50 Walking Lunges
50 Knees to Elbows
50 Push Press 20/15kg
50 Back Extensions
50 Wallball
50 Burpees
50 Double unders

For time:

Cash in: 400m run

21-15-9
- ghd sit up
- wall ball
- db snatch (45/25lbs)

Cash out: 400m run

Max Effort Overhead Squat
(5-5-3-2-1)-1-1-1-1-1
2min Recovery

4 Rounds:

12 Step Back Lunge in Front Rack (AHAFA)

2min Rest

10 + 10 One Leg Deadlift (AHAFA)

2min Rest

3 x 2-position clean + 1 jerk. Go heavy but avoid fails and focus on quality.

shoulder press
- find heavy 10 in 10min

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Feet elevated transition
-Kipping/swingin
-Kipping ring mu

EMOM 8 ( 1-3 reps)
Choose a demanding progression