Shoulder Press

5-5-5-3-3-3-2-2-2

Go Every 2:30

Intervals - 3 x 5min Amrap
Rest 4min Between Rounds

Buy In:
42/35 cal Machine
Max rounds:
30 Rope Jump (Or Double Under)
4 Barbell Snatch / 8 DB Snatch

Barbell drop&go reps, 60-70% Max.
With Dumbbell choose lighter option, 18/12kg.

Extra:
3-4 sets:
10 Barbell/DB Row

Back squat

Build to heavy 3 (H3) @ 1 RIR (86-92%)
+
AMAP @ 85%H3

– Build to a heavy 3 (H3) @ 1 RIR (around 86-92%1RM).
– Once you’ve hit the H3 set, you have 1 back-off set of AMAP @ 85%H3
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Seated Shoulder Press

5-5-5-3-3-3-1-1-1

Go Every 2:30

EMOM x 8-12

1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 jumping clean
3) machine
4) 20+20m s.a farmer carry

EMOM 15 ( Work 0:40 / Rest 0:20 ) AMRAP

Minute 1 : Wallball Shots 20/14p
Minute 2 : Bike Calories
Minute 3 : Burpees

EMOM 10:
10 WB 9/6kg + 10 Barbell Upright Rows 35/25kg
- If you can't complete the reguired number of reps, rest the next minute and then continue with 5 reps each.

Pendlay Row 5x5x30-35%

Maastaveto 3x1 (70-75-80%)

Kylkilankku 3x1min / puoli

Front squat

4 x 3 @ 77-82%, rest 3:00 b/t sets

– Do your first set @ or around 77%1RM front squat and then build up within the percentage range if you can

EMOM 10

1) Big set of bar muscle-ups
2) 1-2 Handstand walks (7.62m)

Intent. Practice bigger sets of bar muscle-ups combined with shoulder fatigue from HSWs. Prioritise the bar muscle-ups, though (only do 2 HSW each time, IF you can keep the bar muscle-ups relatively the same).