Shoulder press x2 + push press x2 + push jerk x2
(~75% of shoulder press 1RM)

Build it #13

3 rds for quality

Alakroppa
Lunge (12 toistoa/puoli)
rest 30 sec
hip thrust 12 reps
rest 30 sec
Banded pull through 22 reps
rest 60 sec

Yläkroppa
Single arm row 12/ puoli
rest 30 sec
Strict press with barbell 12 reps
rest 30 sec
Triceps with band 12 reps
rest 60 sec

Loppuun core:

Abmat sit up 3x15-20 reps

Warm up(0:00-8:00)
1 Minute Slow Row 
20 Knuckle Draggers* (10/side) 
10 Air Squats

*one foot in front with toe up, drag knuckles towards ground

:45 seconds Medium Row 
10 Active Spidermans (5/side) 
10 Air Squats

:30 seconds Faster Row 
10 Push-up to Down Dog 
10 Air Squats

followed by…

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility (8:00-12:00)
Front rack stretch-1 min
Wrist stretch-1 min
Warrior squats-10 reps

Skill/Teaching(12:00-30:00)
Double unders
:15 Seconds Quick Singles 
:15 Seconds Higher Jump Singles 
:15 Seconds Double Taps*
:15 Seconds Double Unders or Practice

Double under options
150 single unders
Reduce du's to 50
1:30 du practice

Air squat
Full hip extension
Below parallel
5 slow air squats(perfect form)

Power clean-
Movement Prep: 
10 Second Hold Receiving Position 
2 High Hang Power Cleans 
2 Hang Cleans 
2 Power Cleans

Run through(30:00-35:00)
1rd
12 du's/su
8 air squats
4 pwr clean

Metcon(35:00-60:00)
"Double or Nothing"
3rds
75 double unders
50 air squat
15 power clean (135/95)

Opt(12)
work up to heavy clean
800m run x2, rest = work
4x200m on the 2:00 min
max cal row in 1:00 min

Finisher
30 t raise
:30 sec chest opener per
100 bicycles
2 min hamstring stretch

Share your results, thoughts and experiences from the competition!

Kyykky 2x85%, 2x90%, 2x95%, 2x90%, 2x85%
Etukyykky 3x1
Linkkari 5x10

4 min soutu
2 min lepo
4 min 10 kahvakuula maastavetoa, 10 istumaannousua, 10 kyykkyä
2 min lepo

4 rounds, rest as needed between:

1) 5+5 Double KB Front Rack Box Step-Up
2) 5 Deadlift, TEMPO 5010 (5sec down)
3) 5+5 Lunge Arnold Press

RPE 3-4

50 min easy row/ski with friend

swap every 50cal

One rowing , other

10 sa kb deadlift , light/moderate weight
10 cossacks
10 reverse lunges / hold bottom 5sec
10 alternating pigeon

10 sa ring row
10 band pull apart
10 dive bomber
10/10m plate oh carry

Hyvää huomenta liikkeellä VAPU varpaille tasapainoon
5x3@30-40% (takakyykky)

Raakarive + Rive + työntö

7 x (1+1+1)@70-85%

VAPU + työntö, suoraan alastiputuksesta (nousu päivän max VAPU)

Vatsat 150kpl

For Quality:

10-1 Strict TTB
1-10 Push-Up

Target: all reps unbroken

Scaled if needed!

Loppuaika tunnista vapaavalintaista mobbailua.