3 rounds for time

21 Push-ups
15 Pull-ups
9 Deadlifts 100/70 kg

Timecap 10 min

EMOM 12

Hang power snatch + power snatch

@ max 60%

4 x 6

Build up to 6 RTM

3 rounds

Every 2:00

12 x Alt. DB Z press

12 + 12 Split stance romanian deadlift (KB)

Kipping HSPU technique

then

EMOM 8
6-10 kipping HSPU

Bench Press

5 x Max Reps @ 55 % 1RM. Target 12 - 20 Reps every sets.

Send Off 2:30

4 rounds

8 bench press
- rest 90 sec
2-3 rope climb
- rest 90 sec

Halting Clean Pull 5x3

• sekunnin stoppi irroitus maasta, sekunnin stoppi polvien alapuolella ja sekunnin stoppi polvien yläpuolella. Alas mennessä samat stopit.

StrongMan Work
Practise
Atlas Stone Lifting / Sandbag over shoulder
Farmers Walking
Yoke Carrying
Sledge Push
Tyre Flipping
Sledge Hammering

After Testing each movement perform 3 working sets of 3-5 movements you choose
Sledge push 10+10m
Atlas stone lifts x 2-3 reps or Sandbag over shouder x 4-6 reps
Farmers Walk 3 x 40-60m
Yoke Carrying 10+10m
Tyre flipping x 4-6 reps
SledgeHammering 3x8-12 reps from both sides

AMRAP16 with partner

8/6 cal erg
4 box over burpee
1 rope climb

• ygig the whole round
• all out!