2 position clean + front squat
(Maasta / polvelta)

For 10 minutes:
- Odd minutes: push ups.
- Even minutes: burpees.

The total score is the sum of the two sets with the least number of reps for each exercise.

Example:
Push ups: minute 1-15 reps; 3-15; 5-13; 7-14; 9-13. The minimum is 13.
Burpees: minute 2-13 reps; 4-10; 6-9; 8-10; 10-9. The minimum is 9.
Total score = 13 + 9 = 22.

AMRAP 8 min:
- 20 sit-ups.
- 20 Kb push presses (24/16 kgs).
- 20 Toes to bar.

3 rnd
Rest 3min between rounds

5 ring mu
20 wb
30du

Max edort
Result tot time

150m Intervals - on track - rolling - 4x150m - wind - 25.3, 22.1, 21.93, 22.1

A.
Three sets, not for time, of:
Handstand Walk x 10-15 Meters
(perform handstand wall runs if you cannot walk yet)
Muscle-Ups x 4-8 reps
Hang to Inverted on Rings x 2-4 reps

(Goal is to control the movement on both the ascent and descent, and keep your body as long as possible. Please note where you felt strong and weak in the movement, and how many you were able to control to your satisfaction.)

C1: External Rotation DB 8-10r@10% CG Bench x 3 (eller hitta vikt)
C2: Sidebend hipraise 8-10 x 3

A,
Hang Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set

B,
For time:
15-12-9 reps of:
Power Snatch@52/34kg
Bike Erg Calorie
-- Rest 3 mins --
9-12-15 reps of:
Power Snatch@52/34kg
Bike Erg Calorie

Goal- Sub 6-minutes for each interval

C,
30-40-50-60-70-60-50-40-30 reps, for time of:
Unbroken Double Unders

Each set must be performed unbroken before you can move on to the next.

Goal: Unbroken

Snatch practice for load and for technique.
Initially do 5 reps of:
1 full squat snatch
1 hang power snatch
1 hang squat snatch
2 full squat snatch
Then, as the weight goes up, do singles with minimal rest between reps

Total 90 min

3 sets of:
12 thruster, 10 lunges, 8 strict T2B
OHS 5x20 5x30 5x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

B.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
25 30 32.5 35 37.5 40 42.5 45 47.5 - back pain :(

C.
Every minute, on the minute, for 10 minutes:
Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+
Not done due to back pain. :(

D.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups > kipping, 3 x 10 kg plates + 3 x abmat
9 Strict Pull-Ups
12 Alternating Pistols

Result: 3 + 20 = 101 reps