Amrap 30, tarkoitus mennä silti for quality

15 Ring row
8 push press
20-30 s superman hold

3 pull up
8 push up
2x20 s kylkilankku

10 hang power clean
10 lantionnosto
15 s dippipito renkaissa

8 t2b
10 hauiskääntö
Kyykkypito seinää vasten 20-30 s

10-1
Bench press
Strict pull up / Horizontal row

*Ten rounds in total. Start with ten reps and reduce one rep every round until 0.

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
2 mile run/jog or run/jog max distance for 20:00 minutes

Finisher
1:00 min low plank
1:00 min ham stretch

Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

Strict mu max reps

A)
3-5 rounds
20 High Knees (fast)
20 One Leg Squat (10 per each leg)
20s-50s Hold One Leg Squat
Rest: 1:30min-2min

B)
Core:
50 Reverse Crunches
50s-1min50s Side Planks

Back squat 4x1

5 rounds
500m run
50-40-30-20-10
Air squats
20
Push ups
50-40-30-20-10
Abs sit ups

For time

4 RFQ

12 elastic pull downs
12 Sandbag presses 150lbs
20 deadbugs

5 RFT

200m run
20 pistols
10 burpee over sandbag