15min AMRAP (for quality and minimum rest)

• 1 x ring push-up
• 1 x strict pull-up
• 100m run
• 2/2/100
• 3/3/100
• ….

POWER SNATCH + SNATCH PUSH PRESS + OHS
@ 60% OF 1RM SNATCH

3REPS+3REPS+3REPS X 3

2 rounds
1:30 cardio
10+10 banded lateral side steps
10 banded air squats
10 banded hip bridges
10 alt leg v-ups
5 hang power snatch with barbell
5 front squats with barbell

3 Rounds For Time :

800m Run
30 Dumbbell Squat Cleans
30 Burpees

DB`S 22,5/15kg

TimeCap 36
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Practice Handstand Push-ups for 20min

• If you can do 5 or more with a kip even when tired, then do 5-7 EMOM for 10min
• If you can do 3 or more Strict HSPU, then do 3-6 Strict HSPU EMOM for 10min

Work up to a heavy 3RM Hang Clean

20min, joka toisella minuutilla 2 x rinnalleveto + 1 x työntö.

(Squat/split)

3 x Max reps Strict Chin-Ups

Thruster 8,6,4,2

nousevat painot, tauot 2 min.

AMRAP 15

Teams of 3
10 Cal Bike
4 + 4 Devils press / Thruster (15´s/10´s kg)