15min to find your 3RM Back Squats

FOR TIME
21 - 15 - 9

HSPU
Alt pistol
TC 7min

In Pairs / YGIG rounds

AMRAP 30
5 Power Clean 60/40kg
5 Push Up
10 Alt. Pistol Squat

15 mins working on Bar MU technique

5 rounds for time of:
10 weighted abmat sit ups
1-2 rope climb
5-10 kipping hspu

3 Rounds For time, With Partner

Row 20/15 Calories
10 Front Squat 55/40kg
12 Pull Ups

TC 16

YGIG

Omatoimi:

Molemmat suorittavat kolme kierrosta. Vaihto tapahtuu kun kierros on kokonaan tehty.
Etukyykky, tangot lattiasta.
Leanvedot, tekniikka vapaa.

For athlete who does not yet have strict hspus´s

5 x 20-30 sec wall facing HS hold as close to wall as possible

superset with 10 DB seated press

*Every 2min

Push Press 3+3+(3-7) reps on last set @60-70-80%
rest 2-3 min bwn sets

AMRAP 5
6 Power Snatch 35/25kg
4 Bar over burpee

40min @ 70-80%

2min Shuttle run burpee + 2min Row
10 Box step up
15m FR DB carry
10 Russian swing 24/16kg
30s Ring plank hold