D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single

Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds

Go to 1-heavy rep

Max reps unbroken kipping HSPU.

A.
Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B.
Every minute, on the minute for 16 minutes:
Even minutes – 10 Burpees
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)

Skillwork. HS/HSW practice for 15 min
3 x: 10 pull ups, sprint, 10 wall ball, 10 box jumps

A.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90% 55 kg

B.
Three sets of:
185/125 lb Push Press x Max Reps @ 13X1
Rest 3 minutes
(Perform one push press every 5 seconds, for as many reps as possible – terminate the set if you fall off of the tempo.)
> skaalattu 42.5 kg, 7, 6, 6

C.
For time:
Row 500 Meters
10 Muscle-Ups > HSPU 10 kg plates
Run 400 Meters
20 Strict Handstand Push-Ups > HSPU 5 kg plates
100 Double-Unders
40 Ring Dips > 30
Result: 27.05
Avg/max HR 151/179

D.
Three sets of: > 2
Weighted GHD Hip Extensions x 8 reps @ 2013 10 kg
Rest as needed
Bat Wings x 5 reps @ 1515 6 kg KB
Rest as needed

3min. Niin monta toistoa kuin ehtii:
5 x Rinnalleveto
5 x Burpee Tangon yli hypäten.

30 sekunnin palautus jaksojen välissä.

3 Rounds:

10 Power Snatches @40kg
400m Run

Immediately after the 3rd round put 5kg in the bar and perform a snatch.
Keep increasing 5kg and stop at 3 consecutive misses

Record the time of the 3 rounds and max snatch weight performed

Max reps unbroken Strict pull ups.

73 mins 50 sec

max weighted Pull Up (Strict)