Deadlift 5 RM

Snatch
3x3x55
1x3x60
2x60
1x65
turnover, pols omhoog, sneller harder, pols er door drukken.

Clean & Jerk
3x3x70
3x4x80 zwaar
in de jerk, hou de bar in de schouders maak een kommetje vastleggen

Clean Pull
3x3x105

Front Squat
5x4x90

Evil wheels
2x15

4 x 10

4 x 10 on bench

Back squat 15 RM

Raaka tempaus + tempaus puolikyykkyyn + tempaus

10 x (1+1+1)@60-90%

Taskuilta tempaus 6 x 2@75-85%

Takakyykky 4x3@70%

Complete maximum number of reps in 1 minute of:
-HSPU
-Pull-ups
-HSPU
-Push-ups
-HSPU
-Sit-ups
-HSPU
-Squats

Shoulder Press 1-1-1-1-1
55-65-75-80-85 (new PR)

Push Press 3-3-3-3-3
85-95-100-105-115 (new PR)

Push Jerk 5-5-5-5-5
85-95-105-110-x

For time,
800m Run
then;
21-15-9 “Pet Rock”-perform all exercises (21-15-9) with
medball 20/14
Over Box
Medball clean
Wallball
Abmat
Then;
800m Run
Clock stops after completion of second 800m Run.

3 rounds
Max HSPU (w/green bands)
Max Strict Pull-up (w/blue band, but as strict as possible)
Rest up to 1 minute between each exercise and rounds
Count total reps. Scale as needed. Total: 48
Then
10 min AMRAP
5 SDHP 95/65
5 Thruster