90sec ON/OFF:
-12/10cal row
-8x pull-up
-max, double db push press@ 20/15kg

*goal is to do 100 push presses combined before 18min timecap.

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14 lbs

2 RFT
22 alt db snatch 25/20
200 mt run
22 box Jump over
200 mt run
22 toes to bar
200 mt run

Tempo Shoulder Press (15mins)
5 x 3 reps
- 3 sec tempo on the way down, fast up
- go for heavy but quality reps

BTW sets: Bent Over Double DB Rows: 4 x 12

2 rds rotator cuff strength:
sivuttain penkillä 15 reps/side
seisten 15 reps (3 sec hold)
seisten painot sivulla 15 reps (3 sec hold)

2 rds and 15 reps each movement:

1.) Hip thrust with barbell
2.) Penkkiveto
3.) Alternating hammer bicep curls
4.) Vipunostot sivulle
5.) Sumo DL with heavy KB
6.) Strict leg raise to chest

time cap 18'

50 alt lunge in front rack 40/30

40/30 lateral burpees over the barbell

30 ches to bar

20 squat snatches

10 strcit HSPU

max Thruster

A:
Push Press MAX
B:
Split Jerk practice behind neck (doubles)
C:
Front Squat T:43x2 @75%

Warm up(8)
:20 down dog w/foot pedal
:20 hollow rock

:20 plank to bridge
:20 m climbers

:20 row
:20 plank tap

Mobility(4)
1:00 min bf stretch
1:00 min child's pose

Fittrain(20)
amrap 20
35 burpees
30 cal row
25 r.row/strict pull ups-challenge up-strict c2b

Opt(12)
Iso-core
4 giant sets
8 upright row
8 hammer curls
8 oh tri ext
8 hollow rocks

5x100m hill sprint
4x1 clean and jerk
3x1 snatch

Finisher
30 cuff iso
100 bicycles
:30 shoulder distraction per
1:00 min hamstring stretch

Max calories Rowing

6 x 1 min. Rest 1 min.

For time
21-18-15-12-9:
Ski Erg Calories
GHD Sit-Ups