Hansen's son

5 R FT, 35 min cap

30 KB swings 24/16 kg
30 Burpees
30 Sit-ups

2 vetoa, 2 tempausta, 2 ohs

3 x max rep

5 Rounds for time:
3 Strict HSPU
5 Strict T2B
20 DU

3min Rest

4 Rounds for time:
5 HSPU
5 Alt V-ups (both legs = 1rep)
20 DU

5min Rest

3 Rounds for time:
5m HS-walk
10 T2B
30 DU

• @87%
• Rest 2-3min

In 40 minutes complete as many rounds as possible:
300 m run or 2 min bike
7 deadlifts with sandbag or DB’s
7 hang power cleans with sandbag or DB’s
300 m run or 2 min bike
7 front squats with sandbag or DB’s
7 push press with sandbag or DB’s
300 m run or 2 min bike
14 burpees over the sandbag or DB’s
2 min rest

Men use 15 or 20 kg, women 10 or 12 kg sandbag.

In teams of 3, AMRAP 30:00
Buy-in:
800 Meter Farmer Carry
Then with the remaining time Max Rounds of:
30 Box Jump Overs @61/51cm
30 Power Cleans @60/42.5kg
30 Strict Handstand Push-ups

• split as needed with one person working at a time.
• Strict HSPU scaling: 0-3 pads, box pike push-up, pike push-up, push-up.

3 rounds:
15 cal Row/Bike
5+5 DB Snatch
5+5 DB Thruster

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Snatch Drills video

Power cycle 2

1 x Snatch
1 x Snacth Balance
1 x OHS
in 20min