3 rounds for time

50 DU
10 overhead squats, 40/60 kg

Scale the weight for OHS up or down, depending on your strength (about 65% of your OHS 1 RM or 50 % of your front squat 1 RM)

3 x 30 shoulder press + push press

Start with 40 % of your shoulder press max. Do 30 reps starting with shoulder presses. When you can't stict press more reps, carry on doing push presses until you have completed 30 reps all together.

Increase the weight as many times as you can keeping reps at 30.

Repeat the set three (3) times with the same weight. Number of your shoulder presses may decrease and the number of push presses increase set by set.

5 x 5 AHAP

3-3-3-3-3-3-3

2 rounds for time of:

100 double-unders
20 overhead squats (52.5/36kg)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (22.5/15kg)
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Overhead or in front rack

harjoittele etu ja takakyykyn tekniikkaa. Tuliko oivalluksia?

Use 10 minutes to mob your ankles and calves. Get some ideas watching [this video From K-Star](

)

3 rounds for time:

• 500 m row
• 15 T2Bs
• 15 burpees (30 cm target above the head)

Rest 90 seconds between rounds

10 reps EVERY minute unbroken:

(32,5/22,5kg)

0-10 min Power Clean

10-20 min Power Snatch

20-30 min Thruster