Over head squat 7-7-7-7 (65% of 1RM)

Pystypunnerrus 5x5x75%
-pystärin maksimista

Vipunostot taakse 3x20
Vipunostot maaten 3x20
Ojentajat kumpparilla 3x20
-superina

Hauiskääntö 4x15

Individual workout today

Every 6 mins x 5 sets
5 burpee Pull up
10 T2b
20 alt. dumbell hang snatch @22,5/15kg
30 air squat
40 Double under / 80 single under
Remaining time rest!

Goal : sub 5 mins each set !

Partner Workout

Every 10 mins x 3 sets
A)
YG,IG
Complete :
30-20-10
Cal row
Box jump @60/50cm
T2b
Remaining time is rest!

B)
RELAY style ( Full round Then switch)
Complete 6 rounds of
24 Double under / 72 Single under
12 DB Deadlift @2x15/10kg
9 DB Hang Power Clean
6 DB STOH
Remaining time is rest

C)
Every 2 mins x 5 sets
5 Synchro burpee
10 Snychro DB Hang Snatch alt. @22,5/15kg (5/5)
20 Synchro air squat

2x1x[3+3+3]@barbell, 2+2+2@50%, 2+2+2@60%,
2x1x[2+2+2]@70%,
2+1+1@80%,
1+1+2@80%,
2-3x1x[1+1+1]@85%, jerk-%, rest btw sets 2min

E3mom for 45min

6x15m shuttle run
1000m Ergo bike

10'AMRAP
5 deadlift @ 70/50kg
10 russian twist
5 lateral burpee
10 steps walking lunges

2 rounds
4 Inchworms
6 Scapula push-ups
8 Push ups
+
2 rounds
35 Speed rope skips
8 Table top pulses
8 Scapular wall slides
4 Pike compression slides
8 Slow tempo plate squats*
* Hold a 5-10kg (10-25lbs) plate in front of you with almost straight arms. This will help you work on upright squat mechanics.
+
Build to workout weight for DB Devils presses
* Practice few shorts sets of double-unders, wall balls and toes-to-bars between weights
+
@ workout weight
10/7 (cal) Air bike
4 DB Devils presses
30 Double-unders
100m Run
12 Wall balls
6 Toes-to-bars

Engine

E4MOM X10 (Alternate A&B, 5 each)

A:
- 450m Ski + 8 Devils Press

B:
- 450m Row + 25 WB

Clean + hang clean + jerk 1+1+1
E2MOM x 10