Push press 3 RM, then 2x max reps with 80%

9 min AMRAP

9 Heavy wallball
9 Toes to bar

Build to a 1RM Shoulder Press
Suggested warm up ;
3x8 ~ 30-50% rest 1-2 mins
2x5 ~ 50-60% rest 1-2 mins
2x3 ~ 60-80% rest 3 Mins
1 @ 90% rest 3-4 Mins
1 @ 95% rest 3-4 mins
1 @ 100% rest 3-4 mins
1 @ 100+ % rest 3-4 mins
1 at feel if previous goes well.

Roughly 20 Mins on this! Keep it safe! Don't Push Press.

2*50 Cal Row
20* BS from floor
W: 3/4 BW M: BW
TC 13'

5*
50* DU
50% of max kip HSPU

50* Weighted Abmat Sit Ups

Soututekniikka

Over head lunge
4 x 10

For time, 75 burpees. EMOTM 10 hrpu/10 squats. 8:59.

Time Cap 5 min

20 x Kettlebell clean&jerk (20 kg/ 16 kg)
20 x Dumbbell snatch (20 kg / 15 kg)

10 x pull up
10 x T2B

REST 30 min

Time Cap 5 min

Unbroken 50 x single rope jumps

3 rounds
3 x Deadlift (100 kg/ 70 kg)
6 x Box over burpee (60 cm/ 50 cm)
9 x Wall ball

Unbroken 100 x single rope jumps

Fight Gone Bad

Three rounds of:
Wall-ball, 9/6kg (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20″ box (Reps)
Pushpress, 35/25kg (Reps)
Row (Calories)

Salin ohjelmoinnissa