15 minutes of :

3 Negative Pull-Ups
5 Front Rack Sots Press
1:00 Dual KB or DB Front rack hold, as heavy as possible

Metcon (reps)
AMRAP in 4 minutes of:
Row 250m
12 Burpees
ME Thrusters 20/15kg

Metcon (time)

5 Rounds for time:

10 DB Deadlifts
10 DB Hang power cleans
10 DB Front squats
10 DB STOH

M: 22,5kg N: 15kg DB’s

Timecap: 12 min

Strength (load)

Build up to a heavy set of 3 strict pull-ups.

Metcon (time)

4 Rounds for time of:
20 Front rack lunge steps, alt. legs
10 Front squats

M: 40kg N: 30kg

Timecap: 14 minutes

Accessory:

5 Rounds:
8+8 KB ft.rack reverse lunges
8+8 1-leg KB deadlifts

For time
21-15-9 Deadlifts 100/70kg
21-15-9 Handstand Pushups
75-50-25 Double Unders

Snatch drop 5x1

A) 5 rounds for time
60 double under
20 sit-up
10 front squat 70/50

B) Accessory 3 rounds for quality
8-10/side DB external rotation
8-12 biceps curl

4x3 V2-V1

E3M x 4
6-8 strict hspu
6-8 strict chin up
40-50 du

Pidä sarjat semi helppoina ja teknisinä. Jokaisen intervallin jälkeen täytyy jäädä vähintään 1min lepoa.

Skaalaukset:
strict chin up - banded/low bar
strict hspu - 1 x abmat - pike box hspu
du - reps - single unders