Openin mukainen teku klo 11

10 x 3 Strict HSPU
0-5" defict
https://vimeo.com/175132137

10 min EMOM

3 snatch deadlift
5-7 toes to bar

Push jerk 5-5-5-5-5 reps

AMRAP 40 min of:
- 1100 m run.
- 23 C2b Pull-ups.
- 23 Thrusters 30/20 kgs.
- 23 Kb Swings 24/16 kgs.
- 23 Pistols.
- 23 Ring Dips.
- 23 Wall balls 9/6 kgs.
- 23 HSPU.
- 23 Gob Squats 24/16 kgs.

• 8 Interval of:
Run 800 m @ 70-80% MHR
1’ rest each interval

10RFQ
2x Quarter Squat & Jump
@.75 BW
rest 2 mins

5 rounds for time

7 powerclean (20kg)
9 wallball
12 abmat sit ups

Weighted Strict Pull-up 10-10-6-6-10, using heaviest weight per set
Rest 1 min
Weighted Strict Ring Dip 10-10-6-6-10, using heaviest weight per set
Rest 1 min

The first 2 sets of 10 are just a warm-up so do these unweighted - if 10 unweighted is a difficult set for you, consider using light bands or breaking the set up into 2 with a 5-15s break so that you don't hit fatigue too early.

The first set of 6 use a working weight, but still not a max. The second set of 6 is a max weight set. The last set of 10 is also a max weight set, but you will of course have drop the weight down

• Open 18.3
Oppure
• 5 X 2 Min Running Clock of:
Ring Muscle Ups 4/3 reps
Pistol Squats 12 reps
Plyo Box Jump Overs (60/50 cm) max reps in remaining time.
1’ rest each Running Clock.