1) Strict pull ups 3x5-10

Build to a Heavy Set of 5

21-15-9 reps of
Thrusters 42,5/30kg
Pullups
Bar Facing Burpees

Cleans
5x3 Touch and Go Cleans
- Rest about 90sec between the heavy sets

Every 1min 15sec for 20 rounds (5 times each movement) (25min total)
1) 50-60% of max reps pull ups
2) 50-60% of max reps HSPU
3) 50-60% of max reps toes to bars
4) 6-8 burpee box jumps
Put the scores below on comment area and let us know where able to get better on these movements during this 3 week period.
Pull ups
HSPU
Toes To bars
Burpee Box Jumps

6 x alkavalla 90s

1. 20-30 pallonisku
2. 20-30 kahvakuulaheilautus silmien korkeudella

AMRAP 12 ( Rounds & reps )

10 Double Dumbbell Push Press
40m Farmers Carry
20m Double Dumbbell Overhead Walk
10m Lunges with Dumbbells

DB`S 22,5/15kg

EMOM16

1. 8 inverted row
2. 20 sec hanging tucked knees hold
3. 8 Cuban press (2x little plate)
4. 10 m hand stand walk or 30 sec hand stand hold

8 AMRAP:

10 T2B
10 pistol squats
10 box get overs 120/100.

Rest 3 min.

8 OTM:

1. 15-20 medball cleans
2. 16-20 DB snatches 22,5/15

4 Rounds of
30 Double Unders
15 Pullups
12 Thrusters 50/35kg
9 Bar Facing Burpees