20 Min TGU Technique and quality

Banded Triceps Complex:
50 Pushdowns
50 Supinated Grip Pushdowns
50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest

3 RFT:
400m Row
21 KBS (24/16)
12 Pull up

Takakyykyillä, 30 kg - 3 - 2 - 1- 1 (3 työ - 10 sek tauko - 2 työ - 10 sek tauko - 1 työ - 10 sek tauko - 1 työ -10 sek tauko)

AMRAP 20 min:
- 15 Deadlifts (100/70 kgs).
- 50 Air sit-ups.
- 250 m run.

A.
Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110

Push press 3x5

Shoulder press 3x3
Push press 3x3
Push jerk 3x3

A.M.R.A.P. 10'

► 03 Heavy Power Clean
► 06 Pistol Squat

Mobility:

front rack
shoulder :external rotation, resistance band around flexed elbow, facing away from the band
wrist: extension, resistance band around the wrist joint, palm facing down

Strenght and technique: Power Clean 3-3-3-3-3-3

Metcon: 21-18-15-12-9-6-3 reps for time of: Back extension , GHD Sit-up, 135 pound (60/40) Overhead Squat