5 x 3, 100 % of shoulderpress

Push press the barbell up, bring it slowly down (1:3)

For time :

10 - 20 - 30 - 40 - 50 Double Unders
50s - 40s - 30s - 20s - 10s Plank Hold

TC 10

5 rounds for time
6-10 kipping pull up/c2b
8 devils press (pick weight)
5 x (10+10m) shuttle run

You can substitute devils presses to heavy 8 sandbag cleans

Tc 15min

4 Rounds x Every 5:00

8 Press BHD Neck ( Snatch Grip )
16 Bicep Curls W/ DB`S alternating
10 Reverse Fly´s

Rest as needed btw movements.

For time:
21-15-9
power clean@60kg
pull up

DELOAD WEEK

Pause back squat + back squat
4x1+1 @60-70% 1RM

3min AMRAP

Tuplat/Sinkut

20min
5 raaka tempaus 40/30kg
5 yleisliike
10 puolilinkkari
30 cal laite

Tee harjoitus kevyellä ylläpidettävällä tahdilla

push press 3x5

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.