18 Min EMOM
1. 30 secs bottom of the Dip (scale to bottom of Push up)
2. 30 secs chin above the bar (scale to rings or use a band)
3. 20 hollow rocks

Scale as needed, time under tension can be reduced to keep quality. This will be tough

Go every 3 Mins for 6 Rounds; (E3MFOR21)
8 Thrusters 60/40Kg (no rack)
12 C2b
8 lunges 60/40kg (no rack) 4/4 front rack

Weight is the same for the barbell movements! Scale as needed. Aim to get the work done in 90 Secs.

Uneven: 6-8 ttb
Even: 6-8 strict pull ups/ring row

Box jump max high

Voi käyttää renkaita jos
boksin reunat pelottaa tms.

Do @approximately 110-130% of 1RM snatch. Setup and execution should look EXACTLY like the snatch - only slower.

45 sec on / 45 sec off > alternating max reps of:
KB swings (2/1,5 pood)
Box jump (60/50cm)

Record nbr of KB swings and box jumps for the last 45s

2 rounds of:
20 sprinter sit ups
15 v-ups
15 toe touches
15 Hip ups
Rest 1min btw sets

Snatch pulls 3x2 under the knee (use 85-100% of 1RM)

1 min on & 1 min off
Max reps of Two-handed Kettlebell swings

Deadlift ( use 90% 1RM)

5@ 65%
5@ 75%
5+ @85%

Push hard on the last set but don't fail or move badly