Shoulder press 1 RM

Warm-up together!
Then:

For Time
1,000 Box Step-Ups @50cm

Wear a Ruck Pack @20/15kg
A Ruck is a weighted Backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
NO TIMECAP !

Scaling Options:
- 9/6kg weight vest
- no extra weight
- teams of 2 ( you go, I go)
- 500 reps individual (partner style)

Shoulder Press ( use 90% + 7.5kg) same as last week!

70% x 3, 80% x 3, 90% x 3+

Push hard on last set but no failure!

5x8 Behind the neck snatch press

This should not be all out but steady and sweaty.
5 Min Row
30 sec rest
5 Min: 400m Run ( Amrap 15 Hollow Rocks + 30 DU's)

30 sec Rest

4 Rounds ( 44 Mins)

Building the aerobic base on this workout, you should be able to maintain the same pace throughout.

1) Max L-sit hold (max.45s) from boxes (scale to knees in 90 degree angle)
2) 20 Abmat Sit-Up
3) 10 strict weighted hanging leg raises (scale to leg raises or kipping leg raises)
4) Max weighted plank hold (scale to plank or knees to ground)
5) rest

4 settiä Back squat:

4 - 4 - 4 -4

70-80% BS maksimista. Lepää 3 min.

5 x 65%
5 x 75%
5+ x 85%

Add +5kg to previous cycle
Post +5 score in comments

Suomi 108y wod with partner

108 DB/KB snatches alternating (split how you want)

then 8 rounds:
19 T2B
17 Burpee box jump overs

108 DUs each (together)

EMOM x15

power clean
5x3
5x2
5x1