5 Rounds
3 Sync Bear Complex @70/47kg (power clean, front squat, shoulder to overhead, back squat, shoulder to overhead)
50 Double Unders (each. both can work at the same time)
30m Buddy Carry (each person)

Timecap : 30 mins

3-5 x

5 negative HSPU (slow down, kip or kick up)
10 shot gun

Kippi HSPU

-Lankkupidot
-Tripod
-Potku tripodista etunojaan
-Potku tripodista seinälle, pari spottaa
-Kippi HSPU parin kanssa
-Kippi HSPU abmatilla

Sumomaastaveto

3 x 5

3 x 5 suorin jaloin mave

A: : Every 90sex for 3 rounds
1: Deficit strict HSPU @50A1 tempo
2: Top of ring row hold x30 sec

B: Tabata
1: Ball slam
2: Push ups
Alternate exercise for 16 rounds of tabata(20sec on/10sec off) Score is worst set ball slam & push ups combined

C:3 rounds(optional)
seated pike compressions x10
Evil wheel x10
Rest as needed between each round

Warm up(0:00-8:00)
3rds
ladder
heels to rear
ladder
side shuffle

Mobility(8:00-12:00)
1:00 min couch stretch
:30 sec chest opener

Fittrain Intervals(20)
:30 on :30 off x5
heels to rear
kb deadlift
ring rows
body builders
then
400m sandbag run

Opt(12)
5x5 hollow rocks
5x3 strict pull ups weighted
5x3 hspu
1600m walk/run

Finisher
30 scap push ups
15 side plank punch through
60 rtw
1:00 min samson

Strength:
pull up programme week 3

Wod: 20 min Amrap
15 Thrusters@40/30
12 Hollow rocks
9 press ups
6 T2B

Wod: pace this Wod , try and hold that 80-90% Max effort and keep moving efficiently.

Strength: 20 mins
5x8 front squat@70-75%

Wod: 8 min ascending ladder
1-2-3-4 etc
Ring dips
Burpees

Wod: use this Wod to find your range on ring dips , avoid burn out , once you go on ring dips your gone so avoid that point of no return.
Go steady on burpees.

3 rds:

• 20-30 backextension
• 10-20 V-ups

Optional prep for The Open:

• 24 Thruster 95/65
• 24 box jump 24/20´

90s rest

• 21 Thruster 95/65
• 21 box over jump 24/20

75s rest

• 18 Thruster 95/65
• 18 box jump 30/24´

60s rest

• 15 Thruster 95/65
• 15 box jump 24/20