HSPU skills for 15 min:

5 tempo HSPU descending, 5s negative - go down after every rep
5 kick ups - aloita jokainen toisto päälläseisonnasta
5-10 kipping HSPU - usa abmat if needed
3-5 wall facing HSPU.

Extra: 15s HS hold, free or against wall. Harjoittele tätä sopivassa välissä.

In teams of 2. 2x 10 AMRAP.

1. 1200/1000m row (split as you like) then AMRAP with you go i go (round for each):

9 kipping HSPU
6 alt. Pistol squats
3m HS walk (alone or assisted).

Rest 3 min.

1. 1000m run (both at the same time) then AMRAP ygig:

9 T2B
6 alt. Pistol squats
3 bMU/3C2B+3push-ups/3pull-ups+3 push-ups

In teams of two, 2 min AMRAP / 2 OFF for 12 min:

5 power snatches
10 OHS
30 DU.

RX´d: 40/30 or a weight you can do every barbell rep unbroken.

Laske yhteen omalla kierroksella suorittamasi toistot.

15 min specific WU:

1 practise rope climb with good technique
3 snatches - increasing weight
15 cyclist squats
3 strict HSPU or scaled version
1 thruster - increase weight

15 min for HS walk or HS skills:

10 leg alt. Hs raises against the wall or rubberband
10 weight shifts back against the wall
10-20s free HS hold or HS hold back against the wall - only heels touching the wall
5m HS walk or assisted HS walk or 2-3 controlled wall walks

5 kertaa

3 cleans with stop below the knee + 1 push jerk

50-65% C&J max. Lepää 90s.

3 kertaa

1 clean & jerk + 1 Clean & jerk

70-80% C&J max. Lepää 2 min.

20 min of gymnastics.

3rnds of corework:

60s L-hang
10+10 TGU sit-ups with Kb or plate
15 straight leg KB DL

AMRAP in 15 minutes:
10 Strict shoudler press 70-80% of 3RM.
10 CTB pull-ups