HSPU
negative 4s. - kip back up
4x 4-8 reps
if doable with deficit use 20kg plate
this is a progression, if used deficit make it deeper next week keeping the same re

1@up to MAX *no more than 2-3 misses

A)
12/10 cal row
10 DB hang snatch
Burpee over DB

B)
12/10 cal row
10 DB hang snatch
Shuttle run

Score = burpee + run total

T.C 10'
100 PULL-UPS
OR
150 RING ROW

Kyykky 2x1x85%
-lämpöjen ohessa linkkarit 5x5

Penkki 2x1x85%
-lämpöjen ohessa facepulls 5x20

Maastaveto1x85%

1+1@up to MAX *no more than 2-3 misses

E90sec for 6 min:
3 Hang Muscle Snatch

Amrap 10 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 10 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 10 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

GOAL: set of 18 or more in each AMRAP

For quality
5 rounds
4 Rope climb
8 1-arm DB oh squat AHAFA
10m HS walk

1) Bike 15cal
2) Ski 10cal
3) Abmat situp *10