5 x 8

A.
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

B.
For time:
Row 1000 Meters
20 Burpees Over the Concept 2
40 Thrusters (45/33 lbs)

7 x 4

Joka alkavalla minuutilla 10 Raskasta Heilautusta ja loppuaika hollow keinutuksii

Snatch (technique)

• high hang snatch pull 3x3
• snatch balance 3x3
• 3-position snatch 3x3
• snatch 3x3

Voima:
1 Clean + 3 push press

Wod:
400 run
12-9-6-3
Thruster
T2B

4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up) – rest 2:00

3 rounds for time of:
- 5 HSPU.
- 10 Pistols.
- 15 Pull-ups.
- 20 Kb Swing (24/16 kgs).

1 rep max of deadlift

BP: 5-3-1 (75%, 85%, 95%)