500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

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Pressing Super set
3 deficit kHSPU
+
7 deficit push ups
- rest as needed
- use 25+10kg plates to create the deficit HSPU
- use 2x 25+10 kg plates to create the deficit push up

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ULKONA
Sit ups & squats

Partner wod
For time:

1200m run (together)
240 Air squats (YGIG)
60 db sit ups (syncro)

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Jos teet yksin, puolita kyykkyjen toistot

Front Squat

6-5-4-5-6

Go Every 3:00

Narrow grip Bench press 3x3, then max reps @ 80%

Warm-up:


3x

15/12 Calories row

20 Cossack squats

10 Sotts press BTN

6+6 1-Arm OHS

3 High box jumps

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A) OHS

4x5 “Bamboo OHS”. 
*Bamboo OHS painot laitetaan roikkumaan kuminauhoilla. Tarkoitus on vahvistaa valakyykkyyn tarvittavia tukevia lihaksia. Käytä tätä primerina muille kyykyille.

OHS

5 @68%
2x3 @75%
2x3 @ 81%
5 @68%

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B) Push jerk & Shoulder press

Shoulder press, build up to a 1 rep max of the day.

Push jerk

5 @ 70%
4 @ 74%
3 @ 79%
3x3 @ 84%

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C) Accessory:

Strict banded pull-ups, 7 x 8.
Seated 1-Arm shoulder press, 4 x 10+10

Reverse hyper, 4 x 12
Back extension on GHD, 4 x 12

Core:
3x
12+12 1-Arm windmills
24 GHD Sit-ups

EMOM 16 (4rounds), alt. btw:
15/12cal Ski
20m Sandbag Bearhug Carry
4 Strict HSPU + 5 Kipping HSPU
1min Rest

35 Minutes For Quality & Load :

5 Shoulder Press
8 + 8 Dumbbell Row
10 - 15 Hanging Knee Raise
10 RLD w/ KB`S
Run 150m

Split Jerk Balance
6x6x6x6
Tall kneeling KB push press
8x8x8x8

Spend 10 minutes building the weight up to 80%.
Then perform 5 work sets of:

power clean
+
hang squat clean
+
push jerk

@80% rest as needed

Block power snatch
5 sets of 3
@ 70 % of 1 RM
rest as needed