"Fight Gone Bad"

5 Rounds of:
1min Wall Ball
1min SDHP 35/25kg (Green - KB 28-36/20-24)
1min Box Jumps
1min Push Press 35/25kg (Green - DB 2 x 20-22,5/12,5-17,5)
1min Row (calories)
1min Rest

5 rounds for time with partner

10 box over burpee
12/10 cal row

YGIG! Both do 5 rounds.
Time cap 14 min.

6 x Clean&Split jerk (2+2)

-use moderate weight

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