Front squat 3x5 @65-75-85%

30min amrap:

• BURPEE❤️

Ei askellusta. Vain tasajalkahyppyjä ja tasajalka-alastuloja.

Power snatch 5x2
Snatch pull 4x3
Back squat 5-4-3-2-1

Three sets of five reps

Beginner Strength

Press 3 x 5

For Time
66 Deadlifts (110/75 lb)
66 Box Jump (24/20 in)
66 Kettlebell swings (1.5/1 pood)
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters (55/35 lb)
66 Wall Ball Shots (20/14 lb)
66 Burpees
66 Double-Unders

E3MOM for 30min
• 3 Squat snatch
• 10 ring push-ups
• 10 ghd sit-ups
• finish with easy assault bike

6 x 2 x Power clean + 2 x front squat

105 min

1.Own skillwork for 20 min:
- 20 HSPU
- 10 pull up
- 15 C2B
- 3 BMU

Hard routine workout

2.Conditioning
A. 5 rounds each, YGIG:
12 cal run
6 - 10 ring dips, kipping > 7 reps

2.Skill
A. HSW practice / drills

3.Conditioning
A. For time:
25 cal row
25 TTB
20 DB squat snatch @ 20 lbs
15 strict HSPU > 2 abmat
10 burpee box jumps @ 24"
5 deadlifts > 80 kg
10 burpee box jumps @ 24"
15 strict HSPU > 2 abmat
20 DB squat snatch @ 20 lbs
25 TTB
25 cal row

Result: 19.45

TC 16 min

4 rounds

40 double unders
30 sit ups
20 box jumps
15 kb high swings
5 ring rows