Push press 4 x 4 - 80% of 1RM

18min alkavalla minuutilla

1. Max cal laite
2. 5-10 varpaat tankoon
3. 5-10 thruster

3 rounds
1:00 Machine
30 plate hops
10 hip bridges
10 air squats + 5 jumping air squat
6-8 Power Cleans, starting with empty barbell, add weight each round.

For time :
1,6 km run
then 5 rounds of:
12 Kb swings @ 32/24kg
12 High box jumps 75/60cm
12 strict chin ups
24 push ups
24 lunge walking steps (plate OH) 20/15kg
24sec hanging (20/14lbs Medicine ball between legs)

Every 2 min 15s for 10 times (22min30sec)
3 thrusters @65-75% of 1 rm
3 strict pull ups/c2b or weighted pull ups
barbell taken from floor.

Every 2 min for 10 minutes (5sets)
5-6 strict pull ups / strict c2b or weighted pull ups
Perfect control on movement. Increase load each round, or make it harder with slower tempo.

We want to check how you are able to push strenght out from yourself after metcon's.

15 min practise
Strict / Kipping HSPU
you can also try deficit hspu, parallettes etc. Find your way to do hspu's.

Speed ladders for 10 minutes

3-4 times of 10m burpee + broad jump
rest 45-90sec bwn

E90s x9

2 hang power snatch + 2 power snatch