10 rounds every 1:30

3-5 shoulder press @ moderate weight
10-15 V-Ups

6 x alkavalla 2 minuutilla
1 tempaus riipusta + 1 tempaus polven alta, rakenna maltilla

“The Rotator”
AMRAP 12
9 Front Squats 35/25kg
6 Handstand Pushups
30 Double Unders

Shoulder press + push press progression VK 1/3
3x 4+4 @70-78% 1RM shoulder press

Kolmen viikon progressio, jossa sarjojen kokonaistoistomäärä pysyy viikoittain samana (8 reps), mutta shoulder pressejä on yksi vähemmän ja push pressejä yksi enemmän. Painot kasvavat viikoittain.

6 x 3min on/ 3min off

6-8 thruster 60/40kg
12-16 double db box over step (pick weight)
- rest of the time row for cal

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Power Cleans @ 80/60kg
3-6-9-etc. Toes-to-bars

Rest 2

AMRAP 6
800m Run
+
AMRAP in the remaining
1-2-3-etc. Deadlifts @ 80/60kg
2-4-6-etc. Bar-facing burpees

For time;
30 C&J
30 Ring MU
30 Snatches

60/40kg

Time Cap 20 Mins

EMOM x10
1) echo
2) 30-50s plank

rest 2min

EMOM x10
1) c2bike
2) 16-20 russian twist

5 x (2 Power cleans + 2 push jerks), AHAP with 3:00 min send-off.

SUPERSET
3 Rounds:

12 reps Alternating BB Back Rack Reverse Lunges 6/6
15 reps Goblet Squat

2min rest between rounds

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EMOM 6

1) 45sec Wall Squat hold
2) 45sec Elbow Plank