Huolellinen kiertäjien alkulämppä = sisä/ulkokiertoja, band-pull-apartseja 200 toistoa!!

Stoppi-penkki 5x5x50%

Penkki 4x2 (55-65-75-85%)

2lankun penkki 3x2 (85-90-95%)

Sama setti loppuun mitä alkulämpöinä!!

2' ON- 1'30" OFF 5 SET OF:
4 DEVIL PRESS 2× 22.5/15 - 15/10
8 SHOULDER TO OVERHEAD
IN THE REMAINING TIME MAX REP OF HSPU

Barbell bench press ~80% from 1rm

4 Kierrosta:
6/6 Sivulankku kiertäen
10 Linkkari
10 Kaarikeinunta

15 x otm
1 hang + 1 hi-hang squat snatch

20 min AMRAP:

Weighted Box Step-up, 35/25 lbs - accumulate as many reps as possible over 20 minutes

@ 2:30 - Run, 200 m, then back to Weighted Box Step-up
@ 5:00 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 7:30 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 10:00 - Run, 200 m, then back to Weighted Box Step-up
@ 12:30 - 20 Wall Balls, 20/14 lbs, then back to Weighted Box Step-up
@ 15:00 - 20 Handstand Push-ups or Push-ups, then back to Weighted Box Step-up
@ 17:30 - Run, 200 m, then back to Weighted Box Step-up

Score is Weighted Box Step-up reps

A,
4 sets of :
Kb halo 5/5
One arm swing 5/5
Alternating swing 5/5/
Windshield wiper 5/5

Rest 1 mins between sets
Increase weight in each set if form allows

B,
Partner Wod

Amrap 10 mins
4 Snatch + 4 OH reverse lunge each Side @20/12kg
Relay style ( one person complete a full round, then change)

3 mins rest

Amrap 10 mins
3 Clean + 3 front squat + 3 push press each Side
Relay style ( one person complete a full round, then change)

A: Snatch @95% 3x1
B: Clean and Jerk 95% 3x1
C: Clean pull up to heavy

Amrap 10 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 10 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 10 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg

GOAL: set of 18 or more in each AMRAP

For quality
5 rounds
4 Rope climb
8 1-arm DB oh squat AHAFA
10m HS walk