4 kertaa Shoulder press, 90-100% 5RM SP:

3 - 3 - 3 - 3

Lepää 90s.

Workout 19.1

RX:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 9-kg ball to 3,05-m target
Women throw 6-kg ball to 2,75-m target

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SCALED:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 6-kg ball to 3,05-m target
Women throw 4-kg ball to 2,75-m target

3 k run with an easy pace

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 50% of max BS

For time:

• 1000 m row
• 50 kb swings 32/24
• 30 toes to bars

For time:
15-12-9
Deadlift @BW
Bar Over Burpee
Pull-Up

TC 6min!

5 x 2-position clean + jerk

Push Press Heavy Single

4 Burpee + 1 Hang Snatch

1-4min @ 65%
4-8min @ 75 %
8-12min @ 85%

3 - 2 - 2 - 2

Technical max every set (1 rep reserve every set)