1RM:

• 1 Strict press
• 2 Push presses
• 3 Push jerks

If you fail the strict press, continue the rest of the complex, re-rack and try entire complex with the failing weight 2 more times before calling a 1RM

A,
Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball @9/6kg

Time cap: 20 min.

C,
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Single Arm Landmine Press, pick load
8 Pause Reverse Hypers, pick load

Pause Reverse Hypers- hold 3 secs at the top each rep

1a) rive riipusta 3x5
1b) allemeno 3x5
1c) työntö saks. 3x5
2) Rive kyykkyyn 6x3x70%
3) Työntö saks. 6x3x70%
4a) OHS 3x2x85%
4b) Takareisi sprintti 3x8s
4c) Sprintti mussukkalla 3x60m

5x6-8 reps close grip floor press
7RPE same weight across

Pick 1-2 Movements To Practice For 10-15 Minutes

A) Handstand Push-Ups (Any Style)
B) Rope Climbs (Any Style)
C) Handstand Walk/Wall Walks 
D) Ring/Bar Muscle-Ups
E) Double Unders
F) Any Odd Object Movement 

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5000 m of:
Row @ max effort

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

TEAM OF TWO:
FROM 0' TO 10'
AMRAP (ONE ROUND EACH)
8 SNATCH 40/30 - 30/20
8 PULL-UPS
8 BURPEES
REST 2'
FROM 12' TO 17'
FIND 1 RM OF CLEAN&JERK