8 min amrap
10 wall ball
10 box jump
EMOM 1 C&J @ 80%

3 x 3 työntöharjoitus ilman allemenoa

1RM Weighted Pull Up 1 RM

In teams of two, complete the following (all work to be shared equally, only one person working at a time, must complete each exercise before moving on to the next)

• 100 pull-ups
• 200 toes-to-bars
• 300 air squats

Matty O & Bretto - 26:29 (on a gripped bar = hands raped!!!)

Perusmaastaveto

Total 75min
WU: 1000m row, 3 rounds: 15 v-ups, 15 air squats, 15 back extensions
Mobility, snatch practice
Pull-up test, strict and maximum effort: 6
K2E 5x5 T2B 4x5
Abs 150
Back extensions 150
5min cycling

20 Min AMRAP
6 ring dips mod
6 pull ups
4 hand stand push ups mod
8 Kettle bell swings 53 lbs

A) Three sets, not for time, of:
Unbroken Bounding Box Jumps x 12 reps
Unbroken Pistols x 6 reps each leg
Unbroken Toes to Bar x 12 rep

3 x 12/6/12

B) Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

set 1, 6, 7, 8 95#
set 2-5 100#

C) Nine sets of:
Back Squat
1. 5 reps 75% 170#
2. 3 reps 85% 190#
3. 1 rep 95% 210#
4. 5 reps 75% 170#
5. 3 reps 85% 190#
6. 1 rep 95% 210#
7. 5 reps 75% 170#
8. 3 reps 85% 190#
9. 1 rep 95% 210#

Rest as needed between sets. Go heavy here.

3 Rounds 5 Reps Heavy Back Squats (80-90%)

Five slow rounds of:
Deadlift bodyweight, 15 reps
Max reps pull-ups
Max reps dips

Post total reps to the result. Post load and reps for each round to comments.