B1) Strict HSPU 4x1

3 rounds for quality
5 hang power snatches 50kg735kg
10 skater jumps
3 ring Mus / ring row Mus, use the same progression you use on tech work days
8 ring push ups

Amrap 40

Teams of 3-4. You go I go

800m run

40 Romanian deadlift Barbell 40/30kg

40 Glute bridge with heavy kb

80 Abmat sit up

600m run

40 Reverse lunge with 2x heavy kb
40 Box step ups. Ojennus ylhäällä.
80 Russian sit up

400m run

40 Ring row
40 Gorilla row with 2x kb
80 Bench leg raise

Rest 2:00 and start again.

*Kaikki liikkeet saa jakaa miten haluatte. Jokaisen on kuitenkin juostava vähintään 100m jokaisen juoksun kohdalla.
Juoksu ei ole Sprintti. Moderate pace.

1) Kick up to hand stand 4x(4+45s)
2) partner assisted ring MU or ring row MU, feet on a box 3x2

45 min PK
200 rope jumps
1000m machine
30 s hang from the bar
30s plank
1000m machine
30+30s side plank
10 tempo side squats 5s down 5 s up, alternating
20 light kb swings
10 ring rows

YGIG 20min:

Ensin:
50 Kahvakuulaheilautusta
50 Istumaannousua
50 Boxihyppyä
50 Punnerrusta käsien irrotuksella

(Kolmen hengen tiimissä: 2 synkroa tai 75reps)

Loppuaika: Amrap kalorit koneella.

Tulos: Kalorit.

4 Rounds
30 sec max rep Bar Over Burpees
15 sec rest
30 sec Max Empty Barbell Thrusters
-rest 60 sec btw sets

3 x 5 @80% Snatch
*every 90 sec

5 x 3
3@5/10 rpe
3@6/10 rpe
3 x 3 @7/10 rpe
*New Set every 90 sec

4 sets each, alternate btw:
4 Back Squats @65-70%
4 High Box Jumps 80/60cm
- You can increase the box height each round, if you want to
- Rest 2min btw sets