WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

---

STRENGTH
Shoulder press,
6 x 3 @ 95% of the heaviest set of 3 shoulder presses from 3 weeks ago.

---

CONDITIONING

5 Rounds for time:
15 Dual kettlebell deadlifts, 32/24kg
15 Abrmat sit-ups
15 Dual dumbbell push press, 22,5/15kg

---

ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)