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

Bench Press 3 x 5 (samoilla painoilla)

tauot 2 min.

• 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

10 minutes:

• pistol squat practice & progressions

1.) Pistol with band
2.) Pistol on a box
3,) Pistol on a box heel touching to floor
4.) Pistol with box under butt (limited range of motion)

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!

For Time in Pairs ( Ygig)

100 Cal Row
100 Deadlift
80 Cal Row
80 Hang Power Clean
60 Cal Row
60 STOH
40 Cal Row
40 Front squats
20 Cal Row
20 Clusters

RX Barbell at 50/70kg

Time Cap 35Mins

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