four sets of 6 rep shoulder press

Four rounds

12 Barbell bent over row
12 Incline bench press w/2db or 2kb

Moderate weight

Rest 90s between sets

• 5-5-5-5-5 of:
BB Front Squats
90% 5RM

CONDITIONING

15min EMOM (5 rounds)

1) 20/15cal Row/Airbike/Bike/Ski
2) 10 Double KB C&J (hang)
3) rest

RPE 3 to 4

Takakyykky 5x3@80%

Tempaus, aloituspaino (aikaa 20 minuuttia)

Työntö aloituspaino (aikaa 15 minuuttia)

Vatsoja 120 kpl, erilaisia

• 3-3-3-3-3 of:
BB Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante (Heavy) ma con cui senti di
avere un altra rep di margine. Poi con il 95% dei quel carico fai altri 2 sets.

21-15-9
Doubleunders (2x reps)
Toes to bar -> knee raise -> V-up
Overhead squat 45/30 or less

directly after: 1000 m run (3 laps)

AMRAP 3 min
air squat
rest 3 min
AMRAP 2 min
goblet squats 24/16 kg
rest 2 min
AMRAP 1 min
jumping lunges

For time with a partner:
You go, I go
50 Thrusters @50/35kg
50 T2b
1600m Run ( 8x 200m relay)
50 T2B
50 Thrusters @50/35kg
1600m Run ( 8x200m relay)

Timecap: 30 mins

Etukyykky 6x3@80%

Raakatempaus puolesta reidestä 6x2@60-70% (pukeilta)

Raakatyöntö TE -otteella 4x3@70% (te)

Russian twist 4x30kpl