1/4 of max strict HSPU

5 RFT:
7 Ring MU
21 Burpee
Time Cap 20'

For time:
500m Row
25 Thruster 20/15kg
15 Pull Up

• TC 7:00

• 50 pull-ups
• 400 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 800 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 400 m run
• 50 pull-ups

AMRAP 12:00
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
200 Meter Run / Row 250m

Rx+: 70/47.5kg, 21/18 Calorie Assault Bike or Ski Erg in place of Run

open gym hommia. Tee rästiin jäänyt treeni tai jotain muuta järkevää!

Weighted pull-up 2RM

AMRAP17:
40 Burpees
30 Snatch, 35 / 20 kg
30 Burpees
30 Snatch, 60 / 35 kg
20 Burpees
30 Snatch, 70 / 42,5 kg
10 burpees
Max rep Snatch, 95 / 55 kg

1 rep max thruster 1 RM

1. Start
Hold Plank position for 60 seconds, then

2. 1min 15 seconds
Lift Left arm and Right leg off floor and hold for 15 seconds, then

3. 1 min 30 seconds
Lift Right arm & Left leg off floor and hold 15 seconds, then

4. 2 mins
Return to normal plank position and hold for 30 seconds, then

5. 2 mins 15 seconds
Oblique plank hold onto Right Side and hold for 15 seconds, then

6. 2 mins 30 seconds
Oblique plank hold onto Left Side and hold for 15 seconds, then

7. Over 2 mins 30 seconds
Return to plank position and hold until failure.

Score total time!