AMRAP 7 min

7 KB Swings
7 Wall Balls

3 rounds of:

5-15 HSPU
15 KB Swings (24/16 kg)
21 Walking Lunges (unweighted)
- Rest Walk 90'' between rounds

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• Scale HSPU to --> lim ROM --> Negatives (ie kickup to HS and to headstand) --> Wall Walks 5-7 reps

Hang snatch.
5R, 3R or 1R.
Start from hang, catch in a full squat.

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Movement video:
https://goo.gl/kddJUQ

AMRAP 15 min

9 DL 62,5/45 kg
15 pushups
21 bar over jumps

For Time:
200 walking lunges

30min amrap
50 KB swing
40 sit up
30 double unders/single unders
20 wall balls
10 cal ergo

DELOAD WEEK

Partner workout

For time
60 cal erg
40 A-Jumps
20 one arm DB devil's press 22,5/15
20 bar muscle-up
20 one arm DB devil's press 22,5/15
40 A-Jumps
60 cal erg

Share reps with partner

EMOM36
1. 40s Ergo @70-75% effort
2. 10-12 Alt. DB snatch @17,5-20/10-12,5kg
3. 12 Alt. Goblet front step lunge
4. Alt. rounds 8-10 Strict pull up with band & Dual db strict press
5. 20-30 DU or 60-80 SU
6. Rest

RPE 3.5-4

Huom!
Neljännellä minuutilla joka toisella kierroksella tehdään leukoja ja joka toisella käsilläseisontapunneruksia.

1) Snatch 5x2x70%
2) Dragon flag 4x2

EVERY 1:30 x 5 SETS
1 Power Snatch + 2 Hang Power Snatches

• Start Light and build to Moderate.