10 rounds for time:
50 Double-unders
10 HSPU

TC: 20 minutes

Accessory:
Couch stretch 5 min each side
Shoulder smash 5 min each side

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tempaus 5 x 2

Back squat 5 reps at 70%, 5 reps at 80%, 3X5 at 87%
Snatch pull from knee* 3X5 at 90%
Snatch 3 reps at 60%, 3 reps at 60%, 3 reps at 70%, 3 reps at 80%, 2X3 at 85%
Clean pull 3X5 at 90%
Clean and jerk 3 reps at 60%, 3+1 reps at 70%, 80%, 2X3+1 at 85%

A. Push ups 3xAMAP
B. Chin ups 3xAMAP
C. 3-way shoulder raise 3x5 per arm

Kuulapäivä, mm. tempaus

• For Time:
Bar Muscle Ups 21/15 reps
3’ rest
Bar Muscle Ups 15/12 reps
3’ rest
Bar Muscle Ups 9 reps
3’ rest

Weighted pull ups: 5+3+1+(1)

5 rounds
1' american swing
1' ghd sit ups
1' toes to bar
1' rest

3 rounds
10/8 bike or row
5 tempo air squats (3,3,0,1)

Tempo Front squats (3,3,0,1)
E2MOM x 5
2 reps @ 75% 1RM front squat

DL: 4x6