21-15-9
Thruster
Pull Up

AMRAP 9

8 Front squat 50/35kg
14 American Swing 24/16kg
30 Du´s

1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00

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Find your 2+2 RM of the day in clean & jerk

Front Squat 3x5x50%

AMRAP 3

50 thrusters 20/15kg
max reps. Du´s, no scaling

Rest 2 min

AMRAP 3

50 hang snatch 20/15kg
max reps. Sit ups

3 Rounds for Time

1 Snatch Balance (315/205 lbs)
2 Backflips
3 Cleans (315/205 lbs)
4 Freestanding Handstand Push-Ups

Joudutko skaalaamaan? Ei huolta: Skaalaus vaihtoehto esim.

1 snatch balance (from floor) 80 % of your snatch
5 bacwards rolls
3 cleans (90 % of your 1 RM)
8 Handstand push ups against the wall or from the box

Taito/Tekniikka 15min

Käsilläseisontapunnerrus: Selvitä yhden sarjan maksimitoistot, sen jälkeen 3 x 50% toistoista.

For time:

Buy in 1000/900m row
50 pistols alt.
35 HSPU
20 TTB
Cash out 500/450m row

40 Min workout (4:1)

A. 4 mins Row (steady pace)
1 Min rest
B. 10m handstand walk
20 step over the box
50 double unders
20m walking lunges
1 Min rest