Find your 1 RM

Warm up
6 rounds for quality
Muscle snatch x 3 + OHS

Front Squat 3 x 5

Clean pull 3 x 3 (85 - 100 % 1 RM)
2 sec pause under the knee and 2 sec above the knee.

3 Rounds

3min AMRAP

Thruster (rx 45kg/30kg)- 10reps
Mountain climbers- 20reps

Rest 2:00 in between AMRAP's

Skill test
2 rounds:
1. minute DU or scale single jump
2 - 3. minute rest
4. minute T2B or scale hanging L-sit
5 - 6. minute rest
7. minute Pistol squat or scale narrow position air squat
8 - 9. minute rest
10. minute Rope climb or scale rope climb from the floor to stand position
11 - 12. minute rest
13. minute HSPU or scale pike push up
14 - 15. minute rest
16. minute Pull up or scale rubberband pull up

Try to find max. reps every skills.

Rest 5 minute after first round.

1A) Hand stand 4x12s
1B) shrimp squat 3x8 alternating

Back squat x 2

Kilpailijalla on 10 minuuttia aikaa löytää takakyykky x 2.

Every 60 sek

Clean
2x Hang Clean

Every 90 sek
2xC&J

Every 2min
C&J

Wod
6 x 3 min work/ 2 min rest
Treeni:
25/20 cal Row
20 Burpee
10 Dual Db/Kb hang power clean 22,5/15kg
20 Hspu
60 Double unders

Hiki:
25/20 cal Row
20 Burpee
10+10 db hang power clean
10+10 db stoh
60 Single unders / Double unders