1-2-3-4-5-6-7-8-9-10 Reps for time:
Push-ups
Thrusters 25/15 kg
DU x 3/ SU x 5

5 x 5 SP

For time
21 Deficit HSPU (M 2x20kg molempien käsien alle/W 2x15kg)
Run 400m
15 Deficit HSPU
Run 400m
9 Deficit HSPU
Run 400m

Opetellaan pitämään ne jalat yhdessä, voi olla et päästään pleksiä vasten tekee Ukonniemessä ja hommasta ei tule yhtään mitään jos jalat aukee.

EMOM 10
Odd: 3 Push Press ( heavy )
Even: 1-3 Bar muscle up/3-5 strict C2B or pull up/ 2 negative pull up (weighted)/10-12 Ring row

For time:
25 Burpee Box Jumps
50 Shoulder to Overhead @60/42.5kg
25 Burpee Box Jumps

Timecap: 14 mins

A.1.
60s. Row/Air bike - 60s. Spider lunge + twist
45s. Row/Ab - 45s. Up&down dog
30s. Row/Ab - 30s. Active shoulders (hang)

A.2.
3 rds:
4-6 Burpee over box
4-6 Kipping swing/Knee rises/T2B

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders

• 5-5-5-5-5 of:
BB Power Snatch
Scaldati progressivamente e poi in 3 sets sali sino a una quintupla pesante ma ben gestibile con cui
senti di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets.
No drop n’go. Non staccare mai le mani dal bilanciere ma comunque non usare il touch n’go.

Optional Accessory

CONDITIONING

Run 800m
Row 1000m
Run 400m
Row 500m

RPE 2 to 3, not all out! You can do this nose breathing only.

Zottaman Curls: 3 x 10. Rest 60s.

"Strict Nicole"
AMRAP 20:
400 Meter Run
Max Strict Pull-ups