Event #1 - Max Push-ups in 2:00
Event #2 - Max Sit-ups in 2:00
Event #3 - 2 Mile Run for time (12 x Stairs)

• Rest at least 5mins between tests

OHS
Hang Snatch
Snatch

Push-Up

AMRAP 10
10 Hang Snatch
5 OHS
10 Push Up

Coach surprise

Eilinen/lepo

1. Warm-up
   3 Steady Rounds:
   25/20 Calories on Bike
   :30 Nose and Toes hold
   10 Hang Squat Cleans 95/65lbs

2. Strength
   Back Squat 5×3 (Start around 85%)

3. Met-Con
   For Time:
   24 Sumo DLHP 95/65lbs
   12 Strict Handstand Push-Ups
   18 Sumo DLHP
   9 Strict Handstand Push-Ups
   12 Sumo DLHP
   6 Strict Handstand Push-Ups
   6 Sumo DLHP
   3 Strict Handstand Push-Ups

4. Interval
   4 Rounds:
   :60 Max Distance Handstand Walk
   Rest :60
   :60 Max Rep Burpee Box Jump 24/20″
   Rest :60

21 - 15 - 9

Cal row
Wall ball

Run 150m
20 WB
rest btw rds
work:rest = 1:1

1 x Jerk

12 min EMOM

*3-7 strict wide grip pull up
*3-7 strict toes to bar

Loppuun
3 min max reps burpees

-Käsilläseisonta
-Kippileuka
-RIntatankoon
-Perhosleuka

Jos ei saa leuanvetoa, harjoittelee:

3 x 20 sek pito leuanvedon yläasennossa
3 x 3 jarrutusleuka
3 x 3 kumpparileuka