Total 90 min
Row 1000m
Skillwork: BMU practice for 10-15 min, 7 sets, best yellow band
HS/HSW practice for 10 min
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups > 5 ring dips
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
Result: 4+3
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs) = 61 kg > skaalattu 50kg
8/6 Handstand Push-Ups 1 abmat
Rest exactly 4 minutes, and then . . .
Result: 2+4
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs) = 84 kg > skaalattu 75 kg
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
Result: 2+13
D.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95) = 43kg
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder
Result: 8 C2B + thruster
E.
Own additional set: for time:
50 pull ups
Result: 4.42