Shoulder press amrap @80%

A: Back squat 4x5 (Amrap sista setet)
B: Strict Hspu 3xMax
C: Floor press 3x8

10 Min AMRAP
2 HSPU
8 Box Jumps
Run 240m
20 BFSU

10-10-10-10 ranskalinen ojentajapunnerrus seisten. Voit käyttää tanko, kahvakuulaa, levypainoa tai levytankoa

4 rounds for time:

10 deadlift 100/60kg or 10 clean 60/40kg
6 weighted box over 25/16kg
10 pullup
6 burpee bar over

15-12-9-7

Thruster 25/35kg
T2B

Tc 8min

125 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Strength
A. Weighted chin up
4x3
- New set every 2 minutes
- 12 kg

B. Strict pull & push capacity - for quality:
15-9-6-3
Strict chest to ring pull ups
Strict HSPU > knees on 24" box

3.Conditioning
Row progression
- Not done

E75S
Back squat 10x5 sista setet amrap

150 min
Warm up 15 min
- 15 bfly
- 10 CTB

1.HSW
- 23 m.

2.MU
- Drills
- MU 5x1 + 6x2
- MU + HTR 3x1+1
- Total of 20 MU

3.HSPU Strength work
A. 4 sets:
Max effort Bottom of HSPU hold
- Feet on box - 8 6 4 s.
- Knees on box - 15 s.

B. 3 rounds:
15s Max effort Box pike HSPU
45s Shoulder presses w/ stick
- Rest 3 min and repeat twice. Total of 9 rounds
1) 4 3 7
2) 5 3 6
3) 4 3 6

4.Front squat
4x6+ @ 64 kg
- Rest as needed
- Last set 7 reps

5.Accessory
4 sets:
6+6 KB Lateral lunges - 12 kg
8-12 Banded GH Raises - 8 reps
- Rest 2 min between sets

4 rounds:

5 x back squats @80%
2 min rest