Open Gym poikkeuksellisesti klo 12-13:30

For Time:
1K Run
30 Burpee
20 Deadlift 80/55
10 Strict HSPU
20 Deadlift 80/55
30 Burpee
1K Run

*Two person team performs

*80 Deadlift (225 / 135 lbs or 50 % of 1 RM).
Then in the time remaining the team performs max reps Wall balls

• Plank hold (on elbows) while not working

• score = Wall ball

AMRAP:
2:00 Row (cal)
2:00 CTB Pull-up
2:00 Rest
2:00 Row (cal)
2:00 Thruster 40/25
2:00 Rest
2:00 Row (cal)
2:00 GHD Sit-up (hand to floor)
2:00 Rest
2:00 Row (cal)
2:00 DU

3 RDS:
2:00 10 Front Rack Barbell Walking Lunge 60/40 then ME Row (mt)
2:00 Rest
then
3 RDS:
2:00 10 Front Squat 60/40 then ME Row (mt)
2:00 Rest

2 rounds
50 Dus
20m >Hand stand walk
15 pull ups
10 burpees
12 pushpresses 45kg/30kg

1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec.

OHS 3-3-3-3-3

A: Squat Clean (skill) @30-40% av 1 RM

B1: 8 PW Snatch
B2: 20 Du´s
B3: 200m löp
x 2 varv
vila 2,5 min
x 4 set

5 x 3 mahdollisimman raskas kuula