AMRAP 18
12 Pushups
24 Air Squats
12 Toes-to-bar
24 Double Unders

*Do 2 Deadlifts + 3 Burpee over bar @80-85% of 1RM every 3rd minute (min 3,6,9,12 and 15)

Test 1:

Max rep strict KB Press each arm

Rest as needed between arms

Test 2:

Max rep push ups

Pausing at the lockout of each rep, no lifting of the hips to rest between efforts. Scale to elevated pushups of needed

Test 3:

Max repetition bent over rows or strict pull-ups

Either in a doorfram pullup bar or if doing bent over rows, perform on each arm.

Test 4:

Max duration L-sit

Knees above parallel, legs straight, toes pointed, shoulder blades together.

Scale to single leg or tuck hold as needed.

For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts 100/70kg
Handstand Pushups

Käsilläseisonta 3x20-30sek.

1) Back Squat +15kg 1RM, 5x57,5%, 5x67,5%, 5+77,5%
2) Shoulder press 3x2x90%

Karhukompleksi 4 x 4 minuutin välein
Aloita kevyellä kuormalla ja pyri lisäämään painoa joka kierroksella

Karhukompleksi =7 x1 rinnalleveto
1 etukyykky
1 vauhtipunnerrus
1 takakyykky
1 vauhtipunnerrus niskan takaa

3 set 8 reps/side alternating back rack reverse lunge V2

rest 90 sec between

Clean & Jerk
10x Clean + Front Squat + Jerk @70-85% (EMOM)
15x Clean & Jerk @85%++ (EMOM)

Every Beginning 90s x 7
3 Front squat 60-70%

Back Squat, build up to a heavy 4RM for the day.
Keep the quality and keep it safe