Drop n go

• 5 Round of:
BB Sumo Deadlifts High Pull (60/40Kg) 9 reps
Plyo Box Burpees Jump Overs (60/50 cm) 9 reps

Stregth for HSPU

3 - 5 rounds

5 PEP+negative HSPU
10 seated shoulder presses
15 weighted shot gun

-punnerrus
-A-punnerrus
-päälläseisonta
-stability-treeni tripodissa
-HSPU abmateilta
-HSPU ilman abmatteja

10rft
200m run
10 Burpees
5 Pull ups

For time:

50 DB snatch 22/15kg (R)
25 TTB
50 DB snatch 22/15kg (L)
25 TTB
Row 1000m

AMRAP 18

30 Push Ups
50 Sit Ups
70 Air Squat
50 Du´s

• For Time:
C2B Pull Ups 50/40 reps
3:00 rest
C2B Pull Ups 50/40 reps

GHD sit up technique
- first only to paralell
- full ROM for more advanced

EMOM 16
1) 10 Strict Pull-Up
2) 10 Hollow rock
3) 10 Push-Up
4) 10 GHD sit up

• pull up scaling : 3 negatives

For Time:
1,000 Meter Row
Directly into:
30 DB Snatches,
15 Burpee Box Jump Overs
20 DB Snatches,
10 Burpee Box Jump Overs
10 DB Snatches,
5 Burpee Box Jump Overs

(Dumbbell - 22.5/15kg)

• Stimulus wise, we are looking for a dumbbell snatch load that we are very confident we could cycle for 30+ repetitions unbroken, when fresh. We may not complete that set of 30 unbroken, but if we absolutely had to... we could hold on.