For time :

Buy in : Row 500/450m
....
Then 3 Rnds.

20 Wallball 9/6 kg
10 Push Ups
....
Cash Out : 30 Burpees.

TC 10 min.

Sumo DL

3x7 Full reset between the reps, no TNG style.
-use a weight which you can move with good technique

15 minuuttia tai 3-4 rds:

10 half HS raises, alt. Legs
5 HSPU descendings = Aloita joka toisto uudestaan seisonnasta
5 kipping HSPU + 15s HS hold righ after HSPU
5 power cleans with bar

EMOM x 24

1) monostructural
2) 5 c&j
3) rest

10 x Every 2min

6 Alt Devils press 22,5/15kg
12 Alt pistol squat

AMRAP 30, With Partner. YGIG

21/16 Cal. Row
15 Wallball 9/6kg (20/14p)
9 Burpee Box Jumps Overs 24/20"

Full round then switch.

5x4 Back Squat 80%

Try to hit all sets the same weight

5 x 1 @ 85%

5 x (1 x Hang Power Snatch + 2 x Good Morning Jump + Snatch Drop)

30-40% of squat Snatch. Sendoff 1:30

3 rnds for quality
5-10 ring row
3-10 strict ring dip
10/10 alt. Db bicep curls

• Tee nämä laadukkaasti hitaalla temmolla laskuvaihe ja terävästi ylös. Hauiskäännössä kyynärpäät kiinni vartalossa.