Frontsquat 3x1 90-110%

Bench Press

6 x 2, Every Reps 1 sec pause on chest.

SO 2:30

90s on / 30s off - 3 rounds, w/ Partner - YGIG:
a) arm-over-arm sled pull (1 köyden mitta kerralla)
b) nordic hamstring curl (4-8 toistoa kerralla)
c) bench press (6-10 toistoa / sarja)
d) landmine twist (6-10 toistoa / puoli / sarja)
e) Shoulder care station (molemmat tekee koko ajan):
4-6+4-6 kb windmill
10-15 prone shoulder flexion with a stick
10-15 standing extension with a stick

Rasittavuus: RPE 6-7 - for quality

Voima
E3MOM, 4 rounds
4x Deadlift

WOD
16min EMOM
1.min single arm kb push press 7+7
2.min 20-40s dead bug
3.min shuttle run
4.min rest

For time:

• 100 wall-ball shots

Men 30-lb. ball to 10-ft. target
Women 20-lb. ball to 9-ft. target

Skill - Kettlebell swing (KBS) & Rope climb

Metcon (time)

In teams of 3 for time:
250/200m row
30-20-10 KBS
2 Rope climbs

AMRAP 10

10 Push-Ups
15 Air Squats
20 Sit-Ups

Rest 0:30 Between rounds.

EMOM12

-high hang clean pull+ hang clean pull+ hang power clean
*build to moderate heavy

For time with partner
Relay style (5/each)
10 rounds
8 Double KB DL @24/16kg
6 KB Push up
4/4 KB renegade row
Timecap: 12 mins

Rest 3 mins

For time with partner
Relay style (5/each)
10 rounds
8 Alt. Dead Snatch @24/16
6 Double Kb front squat @2x24/16kg
4 Double KB jerk

Timecap : 12 mins

Rest 3 mins

5 mins
Relay (20m/person)
Amrap meter KB Gun walk (Horn grip)
@24/16kg