Hollow Rock and Hollow Hold: 3 x 25-30 + 20s hold after each set. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

---

Time cap 20 min
22.5/15
24/20”

Penkki 6x70%, 5x75%, 5x4x80%

Stoppiveto 3x3x60%

Maastaveto 2x4x70%, 2x3x75%, 2x2x80%, 2x2x85%

Reverse Hyper 2x20-30
-kevyt/palauttava

Burpee over bar (Facing)
*emom: 5 Deadlift (120/80kg)
(start w/ deadlift)

• Ohjeistus:
• Tangon tulisi olla melko painava, muttei raskas. N. 60+%
• Aloita mavella joka alkava minuutti. Suorita mahdollisimman monta yleisliikettä 7min. aikana.

Etukyykky 5x3

16 Wallballs (20/14lbs)
12 T2B
8 Hang DB snatch (22.5/15kg)

Warm up and strength
3 rounds
Duck walk length of gym
8 Cossack squats
8 air squats

Backsquats (refer to 12/21/20)
E2MOMx 5
10@ 50%
8@ 60%
6@ 70%
4@ 80%
2@ 85%
If you do not have a 1RM, attempt one here

12 min EMOM

3 deadlifts 100kg/70kg

5 bar over burpees

Etukyykky 5x6 (1s stoppi pohjassa)
-kevyt/keskiraskas

Maastaveto polviin 3x6x50%

Maastaveto 2x8x60%, 2x6x65%, 2x4x70%, 4x3x75%

Etuheilautus 5x10
-sumo/puolisumo-asento
-keskiraskas/raskas

EMOM 18:00
Min 1: 45s V-ups
Min 2: 45s Renegade Rows
Min 3: 45s Turkish Get-ups

• Goal: Consistent reps counts throughout all 6 rounds.