4 kierrosta:

Strickt Shoulder Press x 5 reps

Rest 2 min - mobbailua jaloille ja selälle tauolla

6x
5 Pull-ups
10 Push-ups
15 Squats

Scale if needed. Timecap is 10min, so choose the amount of reps that you can finish with.

Squat clean
1)
15 Minutes for a perfect touch and go double
2)
EMOM 12
1. 3 tng squat cleans (2 second pause in the catch)
2. 3 hang squat cleans (2 second pause in the catch)
3. Rest
Use around 60-70% of part 1

4 sets, use AHAFA weights. Rest 1-2min between movements, scale if needed.

1) 6+6 Weighted Box Step-Up
2) 10 KB Push Press
3) 5-10 Chest Rings Pull-Up
4) 15-25 GHD Sit-Up

3 rounds:

20/15kcal Assault
3 Rope Climb
5 Slam Ball over the shoulder

This is for time. Scale if needed. Do heavy power cleans if you don´t have a slam ball.

Goal: sub 10min

Rest 5min

9-7-5-3

Power Snatch (40/30kg)
OHS
Bar over Burpee

This is all out effort. Fast transitions, breathe, move well. Scale if needed.

30 MU for time. Time Cap 10min.

Scale if needed.

For time w. a partner:
80 Curtis P's (42.5/30kg)
12 x Stairs carrying medball (20/14) or a light sandbag.

*One person works at a time.
* Curtis P: Power Clean + Lunge each side + Push Press

Takakyykky

1RM

*3x5
*Tempo 31x1

3 rounds for time

21 OHS @50/30kg
15 box jump @60/50cm
9 C2B