4 Rounds Of: (Rest 2min between Rounds)

3min AMRAP

5 HSPU
10 Burpees
30 Split Jumps

-20sec Rest-

3min AMRAP

Shuttle Run

“Hulk on the run”

In 30 minutes complete as many rounds as possible:
5 deadlifts with sandbag
150 m run
5 hang power cleans with sandbag
150 m run
5 front squats with sandbag
150 m run
5 push press with sandbag
150 m run
5 back squats with sandbag
150 m run
2 min rest

A. For time:
100 Wall Ball@9/6kg
100 C2B
100 Pistol
100 DB Snatch@30/20kg

75 HSPU
Emom 10 air squats
15min timelimit

Deadlift
Find 5RM

A: Styrka/färdighet
Front squat 3x5 @ 60%
Push Press 3x5 @ 75%
B:WOD
Tempo 3 pos cleans 5 sets x 4 reps (1x high hang + 1x hang + 1x floor + 1 jerk @ Lätt vikt) 5 sekunder på första marklyftet upp till scoop, 2 sekunder paus i hang, T&G på sista cleanen.
+
“Diane”
21-15-9:
deadlifts
HSPU
8min time cap, anpassa vikt/skalning efter time cap

18 min EMOM

(masters 12 min)

min 1-6/masters 1-4
-pariton 3-5 bar MU
-parillinen 10 vauhtipunnerrusta (40/30, junnut 30/25 kg)

min 7-12/masters 5-8
-pariton 7-12 chest to bar
-parillinen 10 vauhtipunnerrusta

min 13-18/masters 9-12
-pariton 7-12 toes to bar
-parillinen 10 vauhtipunnerrusta

Skaalaus tarpeen mukaan, bar MU kumppari tai hyppy

Koita saada toistot tehtyä mahdollisimman nopeasti.

8 min EMOM Ring MU

1-3 strict MU or 1-3 eccentric MU

Scale to low rings

Clean and jerk 10×1 @80-95%

Full squat clean and split jerk. Move up based on feel.

For time:
50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.