4 Rounds:
Strict HSPU (2+2) V.2
Rest 1min
C2B chin up/chin up (2+2) V.2
Rest 1min
Toistojen 2+2 välissä 30s lepo. Huomio toistoreservi!
Skaalaa HSPU:u deficittinä boksilta.

"Tommy Mac mix"

2 Rounds For Time
8 Synchro bar facing burpees
16 Thrusters (35/25)
8 Synchro bar facing burpees
16 Power Snatches (35/25)
8 Synchro bar facing burpees
16 Push Jerks (35/25)
8 Synchro bar facing burpees
16 Hang Squat Cleans (35/25)
8 Synchro bar facing burpees
16 Overhead Squats / Front squats (35/25)

Warm up

Shoulder flexion
T spine rotation
hamstrings
hips

Part A

Single arm ladder

4 sets

1-2-3
Row
Clean
Press

2min rest

Part B

15min EMOM

1: 10-20 kb swings
2: 5-10 headcutters
3: 10 KB pull throughs

Part C

3 sets

10-20 plank step ups
10-20 side bends

90sec rest

4-5 rounds
30-40 double unders
8-12 push up (perfect form)
8-12 Farmer hold weighted lunge walking steps @12.5-15 / 20-22.5kg's
rest 1:1 bwn rounds

10 rounds of 45 sec on / 45 sec off
Rowing @ mod/fast pace
goal is 15/12 calories on each time.

1.) Muscle snatch + ohs 4 x 3+3
2.) Power snatch + snatch 5-6 x 1+1
3.) Hang clean ( low hang) 5 x 2
4.) Jerk from rack 5-6 x 2
5.) Back squat 5 x 2

5 rounds
50m farmers walking @ 24/32kg kb"s
12 wall ball shots
12-16 alt leg v-ups
rest 1:1

5 rounds
6-10 kipping ttb
6-10 kipping hspu
rest 1 min bwn rounds

3 x 3min
3min rest between sets.

Huom!
Jokainen veto pitää tehdä edellistä kovempaa.
1=RPE3
2=RPE3.5
3=RPE4

Warm up:

Over head mobility
e.g. halo's, pull overs
shoulder bullet proofing
waiters walks/holds

Part A

Push jerk skill/strength

5 sets of 1-3 reps

Part B

6 min AMRAP

5-10 push ups
5-10 double handed rows

Part C

In pairs

8 rounds each

15 air squats
10 Kb swings
30 mountain climbers (right and left leg=1 rep)