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)

3 sets:
30s ON / 30s OFF

1. Alt V-ups
2. Russian twist
3. Heel touches
4. Toe touches
5. Bicycle crunches
6. Leg lifts Right
7. Leg lifts Left

8 Rounds EMOTM:

8x Bar over Burpee
4x 8m Shuttle run
8x Front Squat
8x Push Press
Rest

5 rounds

1min Max cal row
1min Max push ups
1min Max ski
1min Max DU
1min Rest

Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X2@85% – based on 1rm Front Squat, rest 90 sec.