Tempaus veto matala riipusta, 6x3x80-100%

Vauhtipunnerrus niskan takaa tempausotteella, 6x3x80% -->

Raaka rinnalleveto + rinnalleveto + raaka ylöstyöntl + ylöstyöntö, 70-85% ylöstyöntö maximista

5 Rounds of:
Run 400 meters
10 Burpee Box Jumps, (24″/20″ box)
10 Sumo-deadlift high-pull, (95/65 pounds)
10 Thruster, (95/65 pounds)
Rest 1 minute
Complete in as short a time as possible.

One performing, one counting
1. AMRAP4
* 8 cal ASSAULT
* 8 burpee

1min rest

1. AMRAP4
2. 8 thruster 25kg
3. 8 pull up

1min rest

1. AMRAP4
2. 8cal row
3. 8 ttb

1min rest

1. AMRAP4
2. 8 box jump 50cm
3. 8 russian swing 16kg

5 sets:
6 Ring Muscle-ups
rest as needed between sets

Powell raise
5 x 4 /arm, AHAFA

In teams of 2:

For time:

Row or Ski 1000 Meters
10 Dumbbell / Kettlebell Burpee Box Step-Ups (50cm)
10 Strict Pull-Ups
40 Kettlebell Sumo Squats 16/24

EMOM 15

OTM x 5 (0:00 – 5:00) – 2 Pause Overhead Squats
OTM x 5 (5:00 – 10:00) – 2 Pausing Snatch Balances
OTM x 5 (10:00 – 15:00) – 2 Snatch Grip Deadlifts + 3 Hang Snatch High Pulls

7×2 Pausing High Hang Snatch

Set #1 – 2 Reps @ 50% of 1RM Snatch
Set #2 – 2 Reps @ 60% of 1RM Snatch
Sets #3-7 – 2 Reps @ 65% of 1RM Snatch