Every 2:00 for 6 sets:
5-10 handstand push-ups
– rest of time easy pace ergo
-strict/kipping/box

45 min PK
30 s at the bottom of OHS
30 s + 30 s one arm plank
1 km row
10+10 kb windmill
10 box step overs
100 rope jumps
1 km air bike
30 s HBH
30s ABH
20 alternating side squats, move as low as possible

AMRAP x 14 MINUTES
7 Chest to Bar Pull-Ups
14 Alt. DB Goblet Box Step-Ups @heavy DB, box 60/50cm
21 Anchored Sit-Ups

Goal: 5+ rounds

Kyykky Max1

15 Rounds

5 Hand Release Push-Up
4 V-Ups
3 Burpees To Target
2 Pull-Ups
1 Power Clean and Jerk 70/50

1) Shoulder press 5x1x75%
2) negative HSPU 3x2(10s down)

EMOM for 5 min

2 snatch

EMOM for 5 min

1 snatch + 1 snatch balance

EMOM for 5 min

2 snatch + 2 snatch balance

Kipping pull up
Pistol squat

E1,5min x 10
6-8 pistol squats alternating
3-10 kipping pull up/ c2b/ butterfly pull up

3 rounds
15m + 15m single arm farmers carry
20sec side plank/ side

Arnold’s Golden Six with Tempo

Every Movement 2-3 sec down
1.30min rest /bw sets

Back Squat (80/60)
3x10

Floor Press (70/40)
3x10

Chin-Up (hit 1st set 8-10 reps)
3x max

Shoulder Press (50/30)
3x10

Bicep Curl BB (30/20)
3x12

ABS Crunches 1sec up hold
3x20

5x3 Halting Snatch

Sets 1-2: @65% 1RM Snatch
Sets 3-4: @70%
Set 5: @75%
- Pause 3sec below the knees on every rep.