As heavy as possible

3 x

10x shoulder press
10x push press

Engine

A) 3 ROUNDS OF:

• 5min C2 Bike (PK+)
• 5min Ski (PK+)

-Rest 3-5min-
Into,

B) 4 Sets Of:

-1min Echo (70% Effort)
-1min Echo (80% Effort)
-1min Echo (85% Effort)
Into,

• 25 GHD
• 15 Cal Ski
• 75 DU
• 4 Rope Climb

-Rest 4min between sets-

Holds

EMOM 12:

1) 20-30s Ring Support Hold
2) 20-30s Ring Dip hold
3) 20-30s Chin Over Bar Hold

KB Stuff

3-4x For Quality:

• 30/30m KB Mixed Rack Walk
• 10 Heavy KB Swing (Oikeesti raskas. esim. 40-44kg? riittää, että tulee about silmien tasalle)
• 30/30m Suitcase KB Carry

4 rounds for time:
20 Cal row
20m DB Front rack carry 2x22.5kg

Rest 5min

8 rounds for time:
4 DB Burpees 2x22.5kg
4 BMU

Rest 5min

4 rounds for time:
20 Cal ski
40m DB Farmer's carry 2x22.5kg

Rest 5 min

8 rounds for time:
8 Alt. DB Farmer's lunges 2x22.5kg
10 DB facing burpees

TC for each: 10min

Clean 4x1 82,5% of 1RM

clean & jerk 4x 1+2; 2+1 @ moderate

5' AMRAP 1-2-3-4... reps of
power clean
front rack hold lunges (/side)
push press

Tempausta lantiolta, pp, kokonaisia, loppuun vain kokonaisia, 1-3
15,20,25,27,30,32,34,36,37,35
Loppua kohen ei päässy kyykkyyn, vimppa 35 kyykkyyn. Lenteliki eteen ja taakse.

Työntöjä kokonaisia
35,40,44,45

Juoksu+hyppynaru parin minsan
1,5 kierrosta, hyppynaru, 1kiekka juoksu, hyppynaru, 0,5kiekka juoksu

20 min AMRAP:
• 40 Barbell Walking Lunges 75/55#
• 30 AbMat Sit-ups
• 20 Sumo Deadlift High Pulls 75/55#
• 10 Chest-to-bar Pull-ups
Goal: 4 rounds.

5 rounds for time
20cal echo bike
3 BMU
8 SH DB snatch 22,5kg

Up for the challenge?

For time with a partner :
Karen
Dumbell Grace
Karen
Dumbell Grace
Karen

Timecap: 30 mins

Karen = 150 Wallball @9/6kg
Grace = 30 DB Cl and Jerk @2x22,5/15kg

Its not partner WB, but regular!:)