3 x AMRAP5
(3min lepo amrappien välissä)

1. 10 Cal soutu + 10 punnerrus

2. 10 Cal pyörä + 12 Gorilla soutu vuorokäsin

3. 10 Askellus boksille + 10/10 Käsipaino vauhtipunnerrus

4 Kierrosta:
A1. 8-6-8-6 Pystypunnerrus istuen
A2. 8-6-8-8 Leuanveto vastaotteella

Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Shoulder Press
Warm up/ build up sets as needed
5 repetitions at 75% of Weight*
3 repetitions at 85% of Weight*
Max repetitions at 95% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Run/Row 400m

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• Run/Row 200m

• 2x
  6-8 Wallball
  4-6 Pull up
  4-6 Burpee

• Mobility...

• Work on Deadlift

Warm Up EMOM x 6 minutes

Minute 1: 30 Second Handstand Hold + 10 Scapular Push-Ups
Minute 2: 30 Second Squat Hold + 10 Jumping Squats
Minute 3: 30 Second Reverse Plank + 10 Push-Ups

Within this 16 minute block:

Begin warming-up to 80% of your 1 rep max Bench Press and then complete:

For Time
30 Bench Presses @80% of 1 rep max

Add score in comment section = Time

If you don't have a 1 rep max the goal for today is to work through 30 heavy reps. So we encourage you guys to warm-up to a weight that feels about a 7-8 RPE to complete for the 30 reps. Ideally we would see you complete no more then 5-7 reps every set.

35min amrap
X Wall balls
X bar facing burpees
200/150m row @easy pace
Go for a number of reps/pace you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.

WOD prep: 5 sets

3 Back Squats @40% / 50% / 60% / 70% / 80% (each set, increase in %)
3 Front Squats @40% / 50% / 60% / 70% / 80% (each set, increase in %)
*In-between each set, touch on your Handstand Push-Ups and Burpees to ensure they are primed and ready to go.

EMOM x 20 minutes

Minute 1: 5 Back Squats @80%*
Minute 2: 10-15 Handstand Push-Ups
Minute 3: 5 Front Squats @80%*
Minute 4: 10-15 Burpees
Minute 5: Rest

80% is based off of your **1 rep max Front Squat*. Ensure to take both the Back Squat and Front Squats from a rack. If you don't have a 1 rep max pick a weight that is challenging today.

Score = Total Reps at each station (4 scores)

Bike 25 min Moderate Pace

30 Lunge
20 GHDSU
1:00 Frog Pose
10 + 10 Lizard
20 Scorpion
10+10 Box Lowers
Row 4 min

2x
45s. Row/Bike
8 KB swing
8 Qoblet squat
8+8 One hand KB Press

2x
30s. Active shoulders (handstand)
30s. Hollow + Arch

• Mobility...
• Work on Shoulder press