Strict Pull Ups ( Based on max test )

10 Unbroken : 9-8-7-6-5
15 Unbroken : 12-10-8-6-4
20 Unbroken : 18-15-12-8-4
25 Unbroken 20-16-12-8-4

Sendoff 2:30

if you haven't performed unbroken test, do it now

AMRAP 35min

15 Box Jump
12 Push press 50/35kg
9 T2B

YGIG / Round

6x 1 high hang power clean + 1 hang power clean + 1 low hang power clean + 2 split jerk, 55-65% C&J max, rest 2 min

12min

15 maljakyykky kahvakuulalla 32/24kg
30 venäläinen kahvakuulaswingi

15min alkavalla min.

1. 3-6 käsilläseisontapunnerrus
2. 5-10 rinta tankoon/leuanveto
3. 6+6 moottorisaha soutu kp

4-6 sets alternating:

A) max unbroken set of wall balls

B) 25 pulls on the rower for meters

• rest as needed between efforts

Go All Out!

Deadlift, 6 x 2, 80 %

1) Monostructural
2) 10 KBS + Box Over jumps
3) Rest

warm up to 80%
10x1 with minimal rest.

So 10 heavy singles with short rest! No fails

"Zeus"

3RFT:

30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

TC 40