For time
21-15-9 box jump over 60/50
12-9-6 one arm DB devil's press 22,5/15

EMOM 40
1) 10-15 Burpees
2) 18-24 KB Swings 24/16kg
3) 18-24 Goblet Squats
4) 45sec Plank Hold
5) 12-18 DB Snatches 22,5/15kg
6) 12-18 Wall Balls
7) 45sec Calories
8) Rest

Back Squat, built up to heavy 2RM
+
2x4 @80-90% of the heavy 2

4 sets of
5-4-4-3 Deadlifts @77,5-87,5%
8-12 Ring Rows (10sec pause at top after last rep)

Open 20.4

30 boksi hyppy/askellus 50/60cm
15 rinnalleveto+työntö 29/43kg

30 boksi hyppy/askellus 50/60cm
15 rinnalleveto+työntö 38/61kg

30 boksi hyppy/askellus 50/60cm
10 rinnalleveto+työntö 52/83kg

30 pistoolikyykky
10 rinnalleveto+työntö 65/102kg

30 pistoolikyykky
5 rinnalleveto+työntö 79/124kg

30 pistoolikyykky
5 rinnalleveto+työntö 93/142kg

Aikaraja 20 min.

6min AMRAP
15 wall ball 20/14
10 weighted sit-up 20/14

Every 2min x 5
5-5-3-3-3 @AHAFA

Huom!
Haastava, mutta tekninen paino. Sarjat nousevalla painolla.

3x10 deadlift

Start with the weight that you did last week's 20/10/10 (about 60-65% 1RM) and build up over three sets.

Work on muscle up transition skills.

Back Squat, find a heavy 5RM
+
2x8 @80-85% of 5RM