105 min
Warm up

Skillwork: MU practice for 20 min, HSW practice for 10 min

4 sets of: SHSPU x 3-4 reps 10 kg plate
5,4,5,4

C.
C1.
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs) > 30 kg
20 Toes to Bar
Result: 6.03
When the clock reaches 8:00, complete the following…

C2.
Row 500 Meters
15/10 Muscle-Ups > not done
30 Shoulder to Overhead (155/105 lbs) > 30 kg
Result: 5.00
When the clock reaches 16:00, complete the following…

C3.
Row 500 Meters
20 Toes to Bar
30/20 Strict Handstand Push-Ups > kipping, 5 kg plates
Result: 11.29
When the clock reaches 24:00, complete the following… > 29.00

C4.
Row 500 Meters
25 Burpees Over the Erg > not done
50 Ring Dips > 25
Result: 9.15
154/183

D.
Pumppisarjat olkapäille
DB press 3x12 20,15,15 lbs
vipunostot 3x8x10 lbs