5x5 Deficit HSPU

5 secs lowering phase. Use plates or DB and have a controlled lowering phase. Work in pairs and rest as needed

12 Thruster
10 Burpee over bar
8 Overhead lunges
(Rx: 35/25kg)

E3.30M x 4

2 sets: 2 deadlift V.2 (85-90%)
2 sets: 1 deadlift V.1 (90-95%)

Sarjat huomioiden toistoreservi. Dead stop lattiassa.

Shoulder press

In 15 minutes:
Work up to a heavy set of 2 reps, then
2 sets of 1-2 reps at H2

AMRAP 30

4 Strict Handstand Push-Ups
3 Power Clean 75/55kg
2 Bar Muscle-Ups
1 Snatch 75/55kg

Pull-up with extra weight 5x3

EMOM 15
1) 10-15 Pullups
2) 14-20 DB Snatches
3) 10-15 Box Jump Overs
4) 45sec Max Calories
5) Rest

AMRAP 21

6 power snatch @50/35kg
12 burbee over bar
19 air squat
17 sit up

15-12-9-6

stoh@60/40kg
burbee over bar
*40 DU after each round

E6MOM x 5

400m run
16 Db snatch 22,5/15kg
8 pull up