3 rounds:
10 Cross v-up
10 Pull over + crunch
10 Good Morning

MOBILITY 15-20 MIN
(LOWER BODY)
.
30 MIN FOR QUALITY:
2 Min Row /Bike / SU
10m OH Lunge (sandbag/ 2xKB)
2 Min Row/ Bike/ SU
60s Front Rack Hold (2xKB medium weight)

Every 4min for 16min (4 rounds):
15/12cal Row
6 Thrusters 40/28kg
3 Burpees w/ DB's, no jump 35/25kg

in 20min

Build up to 3 RTM

if its not technically good lift it is not a lift.

3 RNDS
10 s. Hollow Hold
10 hollow rock
10s. arch hold
10 arch rock
1 minute rest

weighted Pull-Up
5-5-5-5
TM (1 rep reserve every set)

EMOM16
1. 10 Ring row
2. 12 Burpee
3. 14 V-ups
4. 16 KB swing
@24/16kg

2 Rounds:
Alternating A1 and A2.
1.30min ON/1.30min OFF

A1. 15/10cal Assault bike + AMRAP burpee box jumps
A2. 15/10cal Row + AMRAP Front rack walking lunges w/fatbar

Yksi kierros on A1 + A2 eli teet kummatkin osiot kaksi kertaa.
Liiku kovaa, mutta sama vauhti täytyy säilyä kaikissa intervalleissa.

Front squat 5-5-3-3-3-1-1-1-1-1

Tabata, alternate for 16 rounds (8 min)
20/10

Hollow hold
Superman hold
Side plank L
Side plank R

Alternating on the minute x 12 (6 Rounds):
Odd min: 1 Front Squat
Even min: 3 Back Squats
Barbell loaded at 72% of 1RM Front Squat (Both Lifts)