Shoulder Press

6-6-6-5-5-5, Weight By Feel

Go every 2:30

3 Rounds:

1:30 Any Machine
12 Air Squat + 8 Push Ups + 4 Strict Pull Ups
10 Banded Good Mornings

5 rnds
12 bar bicep curls
12 french press
@ ahafa

5 rounds for quality

5 sots press e/s
10 box step down e/s
7 DBL DB inverted bench row

AMRAP x 16 MINUTES
21-15-9
Box Jumps*
KB USA Swings @24/16kg
Toes to Bar

*Change box height each round...
Round of 21 (20)
Round of 15 (24)
Round of 9 (30)

• After finishing the round of 9, it starts again at the 21 reps
• Video: https://vimeo.com/775722560

FINISHER
3 SETS
10 DB Forward/ Lateral Raises*
15-20 DB Zottman Curls
-Rest As Needed b/t Sets-

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

3 x
AMRAP 4 min.
3 wall walk
6 toes to bar
9 USA swing@24/16 kg
27 double under
-rest 1 min. between the AMRAPs-

-rest 3 min.-

3x
AMRAP 4 min.
3 burpee pull up
6 box jump overs@60/50 cm
9 wall balls@9/6 kg
27 double unders
-rest 1 min. between the AMRAPs-

-rest 3 min.-

Until the 40:00 mark with a partner
One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

10 rounds for time:
200m Skillmill Run
15 Push-ups
10 Box Jump Overs 60/50cm
3 BMU

8 rounds 2min work/1min rest
(A,B,A,B,A,B,A,B,)
A )
12 box jump
rest of time KB hang snatch alt.

B)
12 wall ball
rest of time ski cal