Strict HSPU

3-5 x 1-5

Scaled:
negatives, from box, etc.

a,
HS walk practice
- going through progression

b,
Pistol squat( weighted ) practice
- going through progression

Every 50 sec x 10
10 wallball
Time remaining d-ball carry (40 kg)*
* goal 80 m

Post result in carried metres.

Eilinen/Lepo

A: E3mom for 12min
Max rep Strict HSPU

B 6min amrap
12 burpees over bar
12 ohs 40/30

4 rounds for quality

5-10m handstand walk
6 hanging L-tuck

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 samson stretch

Workout(20)
:15 work :15 rest :15 work :15 rest x5
hammer curls
rope slams
bench press
body builder to step up

Finisher
100 bicycles
1:00 min samson stretch per

Long grinding...

10 rds: (30min workout)
OTM
1) ski /assault 45s. Target: same pace in every round
2) 10-16 ub wallball + max reps of box over jumps. Target: at least 10 PLYO jumps, so scale the box lower or ball lighter if needed
3) rest

this is not all out workout. Nice but sweaty.

Strenght:
3 rds: rest as needed between sets
10-15 double kettlebell deadlift
15 banded face pull
15 perfect form&controlled scapula push up (slow tempo)

2-…-2 of:
BB Clean & Jerk
2RM

On the 1:30 x 5 Sets:
2 Snatch Balances