Bench press 3x4, 1x10

Ty-veto+Rive+Ylöst.
6sarjaa
-1+2+1 @80-85%

Raaka Rive+Rive riip ap+Ylöstyöntö pys saksiin 3s.
5sarjaa
-1+3+2 @70%

Ty-veto+Rive nivusilta+Ylöstyöntö kyykkyyn
3sarjaa
-2+2+2 @50%

PartnerWOD "I Go, You Go"

AMRAP 60 min
20 Box Jump Over
20 DB STOH
20 Pull Up
20 Push Up
20 abmat situps

For time :

400m Run / 1000m Bike
15 Push-Ups
20 Air Squats
400m Run / 1000m Bike
15 Push-Ups
20 Air Squats

A)
Back squat W6.
In every 1’45”x 7 rounds
1x2@80%
1x1@90%
2x1@92,5-95%
2x2@80%
1x4@70°%

B)
1x max rep horizontal ring row
then
3x 70%
6-10 diamond push up

C)
DB biceps curl drop set – 2 sets
12-15 @first weight
8-12 @lighter weight
max rep@lighter weight
no rest between

2 rounds
10 Scapula push-ups
5 Kneeling goblet get-ups
8 Handstand shoulder shrugs
+
2 rounds
50 Speed rope steps
10 Hand-release push-ups
5 Jefferson curls
+
Build to workout weight for the DB DL and farmer’s walking lunge
* Practise few sets of DUs and HSPUs between weights as you build up
+
@ workout weight
35 Double-unders
7 Handstand push-ups
8 DB deadlifts
9m DB Farmer’s walking lunge

2 Rounds

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)

Barbell Technique
-Power Clean
-Front Squat
-Push Jerks

EMOM16
Power Clean
Front Squat
Push Jerk

*1st min 1 rep each movement, 2nd min 2 reps, 3rd min 3 reps and 4th minute is a rest minute. Repeat for 4 rounds (16 minutes)

Beginners go for easy technical weight, advanced RX 60/40 kg*