2 Rounds:
40 m shuttle run
30 DU (or DU practice)

THEN

2 Rounds with a barbell:
10 Good mornings
10 Lunges
5 Behind the neck presses

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2 Rounds of gymnastics shoulder
flow

10 min AMRAP

2, 4, 6, 8 ...jne.

Abmat sit-up
DB snatch / 10 kg DB
Box jump / 50 cm box

14 sarjaan asti ehditty

For time :

600m Run ( 750m Row )

3 Rounds of "Cindy"
15 Push Jerks 85/60kg ( floor )
3 Rounds of "Cindy"

600m Run ( 750m Row )

TC 15

• Let's try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of "Cindy".

• Let´s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of "Cindy".

• The Push Jerks are going to feel like a bit of a grind. Let's see if we can grind these out on 3 sets or less.

• The push-ups on the second 3 Rounds of "Cindy" are going to feel slightly more challenging. Taking a break or 2 may needed while the arms are feeling fatigue from push jerks.

• There is nothing left in second run so let's push right trough to the finish .

EMOM30:
a) db bench press
b) rope climb / strict chin up / negative chin ups
c) moderate machine (RPE 6-7/10)
d) Standing Arnold press (double db)
e) alt. iso-hold bent-over row (double kb/db)
f) rest

Work 30-45s / min, reps and weight by feel. Goal is to get good pump / good quality reps.

5 rounds FT
* 400m Run
* 50 DU
* 15 Burbee

3 kierrosta
1) shoulder press kässäreillä
2) hauiskääntö kässäreillä
3) kulmasoutu kässäreillä
4) penkki kässäreillä

3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Hang squat clean 2 RM

Warm-up:

3x
15/12 Echo bike
20 Cossack squats
10+10 Half kneeling 1-arm shoulder press
6 Burpees
:40 Plank hold

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Shoulder press 6 rep max
* +4 x 6 @ 90%

Push press,
2 x 10 @ 62%
2 x 8 @ 68%

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Metcon (time)

4 Rounds for time:
30/24 Calories echo bike
10 Devil’s press, 2 x 20/15kg

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Bonus:
5 x 15 Banded pull-ups
4 x 12 Behind the neck barbell tricep extension
3 x 12 reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry

3 sets:
5x10 HS-walking steps, on the spot w/ spotter
- Rest as needed btw sets
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5 sets:
HS-walk
- As many tries/set as you can
- Rest as needed btw sets