Option 1
AMRAP 8:
50 double-unders
8 strict handstand push-ups

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Option 2
AMRAP 8:
35 double-unders
4 pike push-ups

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Option 3
AMRAP 8:
50 single-unders
8 push-ups

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Goal & Intensity
-Build pressing endurance and upper-body stamina while managing breathing under fatigue.
-Aim for 4–6+ rounds; double-unders should take ≤ 1 minute, strict HSPU in 1–3 sets.
-Adjust reps so quality stays high—no failed reps.
-Strengthen hamstrings and midline to support better positions and resilience.
RPE: 7–8—challenging but repeatable effort.

3 x TABATA

1) Row
1min rest
2) DB Push press (22,5/15kg)
1min rest
3) Side plank rotations

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 30

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Seven rounds for time of:

24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

TC 30

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Hiihtolenkki klo 17:00

Liikkuvuusharjoitus

For Load
4x every 2 min
3 hang power snatch

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Goal & Intensity
-Find your explosive, technically sound power level for today’s hang power snatches.
-Focus on keeping the bar close and receiving with stability.
RPE: 7–8 technical — challenging without compromising positions.

40% x 5
50% x5
60% x5

Deload week

4 - 4 - 4 - 4

TM (1 rep reserve every set)

Deadstop*

EMOM 10

Power snatch + 2 Hang squat snatch

AHAFA