2 rounds of
5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec

*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.

Show metcon movement and take 10-15 min to work on and prepare before start.


2 rounds for time TC 20min

20 Dumbbell overhead squat 1×22,5/15kg
20 Burpee to target
10 Chest to bars
20 Dumbbell snatches 1×22,5/15kg
20 Burpee to target
10 Bar muscle ups

L1: –
L2: 15/10kg, pull ups, chest to bars
L3: 15/10kg, ring row, pull up
L4:  15/10kg DB front squats and cleans, ring row and ring row