For time:

50 Strict Handstand Push-Up

CAP 8

• If Cannot Complete 10+ unbroken when fresh, let's use abmat for this test.

4 Rounds:

8 One Arm DB Press ( R )
20s HS Hold
8 One Arm DB Press ( L )
20s Slow Burpees
10 Cal Any Machine

Bench Press
1 x 5 @ 60 %
1 x 3 @ 70 %
1 x 2 @ 80 %
1 x 1 @ 85 %
1 x 1 @ 90 %
AMRAP @ 95% OR try new max 1 x 1 @ 100-105 %

For time:
42-30-18 DB snatch 17,5/12,5
24-18-12 Burpee box over 60/50

Time cap: 10min

3 intervals (A / B / C)

A) In 2 minutes
Athlete 1: row for cal
Athlete 2: AMRAP:
8 wall ball 20/14
1 wall walk
1min rest

B) In 2 minutes
Athlete 1: AMRAP:
8 wall ball 20/14
1 wall walk
Athlete 2: row for cal
1min rest

C) In 2 minutes
Athlete 1: row for cal
Athlete 2: AMRAP:
8 wall ball 20/14
1 wall walk

Penkki 3x1 (70-75-80%)

Kyykky 3x2 (60-65-70%)

Abs: emom8
a) 8-12 plate sit up
b) 16-24 russian twist

Use same plate for both movements.

Deadlift
5x5, RIR 0-1 for last set.
Sets as E3MOM.

Penkki 2x95%

Maastaveto 3x1x70%

Kyykky 2x2x60%

A,
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]
1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Roughly 70-75% of 1 RM and try to increase weight 2,5-5kg from last week.

B,
For time:
10 Front Squats, 70/47kg
20 Burpees
10 Front Squats,
20 Box Jumps, 60/50cm
10 Front Squats,
20 Burpee Box Jumps,

Goal
Sub 12 mins

C,
Every 1 min for 7 mins do:
20 Plank Shoulder Taps
Single Arm Overhead Carry, pick load, L 15m/R 15m
5 L/5 R Plate Rotations, pick load