A.
Four sets of:
Dumbbell Shoulder Press x 6-8 reps @ 20X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Hollow Rocks, Hollow Holds or Flutter Kicks x 30-45 seconds
Rest 45 seconds

B.
Five rounds for time of:
Push-Press x 10 reps
Lateral Barbell Jump Overs x 20 reps

8 Rft.

10 T2B
25 DU (50 SU)

A.
Three sets of:
Tall Jerks x 3 reps
Rest as needed

25' Gymnastic Weaknes
WOD:
15' AMRAP
50 walking lounges w/plate (each leg)
20 step ups with Kb to box
10 gymnastic weakness (find your worst exercise and make this reps)

AMRAP (As Many Reps As Possible) with teams of 3, of:
7′ Strict Press
50 Reps 40/30kg
50 Reps 50/35kg
Max Reps 60/40kg

-3′ rest-

7′ Back Squat
50 Reps 60/40kg
50 Reps 70/50kg
Max Reps 80/60kg

-3′ Rest-

7′ Power Clean
50 Reps 60/40kg
50 Reps 70/45kg
Max Reps 80/50kg

" AMRAP 15
5 Deadlifts (80/60)
15 Wallball (9/6)
30 Double Unders"

"AMRAP 12:


12 Cal.Row row

12 Burpee over the rower

12 T2B
12 KBS (32/24)
"

Pukeilta polven päältä, selän työ ja epäkkäät nousee. Ei potkua
2x4-6x100%
2x4-6x150%
2x4-6x200%
2x4-6x250%

5 rounds of
30m slam ball utfall 50
15 ghd sit ups
50 SU

Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1 rep

Build over the course of the six sets to today’s “heavy” Front Squat.