3 x 10
Ylätalja
hauis käsipainoilla
1 jalan sjmv

AMRAP 14:00
20 bar facing burpees
21 deadlifts 225/155
20 TTB
21 wallballs 20/14

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
Every 2:30 x 5
5 reps @ 80%

Bulgarian split squat
8 reps per leg with DBs
1:00 rest
X3

1.) Snatch contact drill 3 x 3
2.) Hip Snatch 5-6x3
3.) No feet hang clean 5 x 3
4.) Ohs 5 x 3 1rep pause

Thruster 1rm in 15-20min
+
2000m row for time*
*At the 1min mark begin ”death by thrusters” @42,5/30kg
Min 1: row for meters
Min 2: 1 thruster + row for meters
Min 3: 2 thrusters + row for meters
Min 4: 3 thrusters + row for meters
Etc… Until fail
Note meters or time for score

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Deadlifts:

• Rx: (G14-15) 42,5kg /(W) 70kg /(M) 102,5kg
• Scaled: (G14-15) 30kg /(W) 42,5kg /(M) 60kg

Wall-ball shots:

• Rx: (G14-15) 4kg - 2,75m / (W) 6kg - 2,75m / (M) 9kg - 3m

• Scaled: (G14-15) 4kg - 2,75m / (W) 4kg - 2,75m / (M) 9kg - 2,75m

• HSPU scaling: Hand-release push ups

WOD
3 sets
15 Strict HSPU
15 C2B Pull ups
9 Thrusters @42,5/60kg
15 Pull ups
15 Kipping HSPU
rest 1:1 bwn sets

time target on each set is 4-5 minutes , cap 7 min.
Strict hspu should be done in 1-2 sets, so scale with abmat or so.
Pull ups done in 1-3 sets.
Thrusters should be unbroken set and dont use over 70% of 1rm.

Goal is to find your ability to go through this kind of gymnastic strenght
and barbell workout. Be smart to rest enough bwn movements/reps to
get good amount of reps and not hitting the wall.
Dont Start out too hot, to get about same time on each interval and
best would be that you can increase you speed a bit at the end of this.

Score is total time of all 3 sets

Scaled version for reps to hit near target times is 12-12-7-12-12.

1.) From plocks muscle snstch+ohs 4x 3+3
2.) Snatch from blocks 5-6 x 3
3.) Power clean from blocks 5-6 x 2
4.) Back squat 5 x 4

3x
5 alt. KB bottom up press
kick up practice

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1) Accumulate 3 min in handstand shape 45 degree hollow
rest 3 min
2) Accumulate 3 min in handstand tuck balance
rest 3 min
3) Accumulate 3 min in Wall facing handstand hold ( only toes can touch)
rest 3 min
Play around with handstand hold. Mark 1m x 1m square to stay in.

@45% 1RM
3" hold in bottom