Seated shoulder press 7x5

Every 5 min for 60 min:

4 min: bike / row / assault bike
1min: 5-8 strict pull ups / 5-8 hspu

In teams of 2, YGIG
(Switch after full found: person A does 10+1, then person B does the same, then person A does 9+2...)

• 10-9-8-7-6-5-4-3-2-1 power cleans @ 135lbs/95lbs
• 1-2-3-4-5-6-7-8-9-10 burpees over bar

Heavy threes
Hang Above knee

3 rounds of
5/5 Front Rack Pistol Box Squat
5/5 Front Rack Split Squat
20 KB Glute Bridge
-Rest:1 min-

Emom 20’
Even: 20 Russian Swing @24/16
Odd: 20 Elbow-to-Knee Sit-Up

A: Snatch pull max
B: Hip Squat snatch + hang squat snatch + ohs
C: Double snatch pull+ low snatch pull @ max snatch 5x3

A,
2 Power Snatches, pick load (60-65%)

Every 1 min for 10 mins.

B,
3 rounds for quality of:
10 R Single Arm Dumbbell Snatches, 22,5/15kg
10 R Suitcase Lunges, 50/35 lbs
10 R Single Arm Dumbbell Thrusters,
20/17 Bike Erg Calories
10 L Single Arm Dumbbell Snatches,
10 L Suitcase Lunges, 50/35 lbs
10 L Single Arm Dumbbell Thrusters

C,
3 rounds for quality of:
8 L/8 R Eccentric Pigeon Squats
4 Eccentric Pull-ups
Alternating Deadbug, 30 secs

60 Minutes @ HR Zone 3

3 rounds :
10 Min Row
10 Min Bike Erg

LÄMMITTELY
Availut, 90s./liike
- Liskokierto
- Toispolviseisonnassa - toinen jalka suorana sivutaivutus
- Lähentäjävenytys + kierto
- 45/45 asennossa eteen kurotus ja kierto taakse

Lantion ja coren aktivointi, 2 kierrosta - 10 toistoa/liike/puoli
Vuorotellen:
A) Lantionnosto + kuminauhan painallus jalkoja kohti
B) Nelinkontin jalan vienti ristiin ja kosketus vastakkaiseen käteen
Vuorotellen:
A) Kuminauha rinnan päällä - jalkojen laskut
B) Bird dog

CIRCUIT
3 kierrosta, 35s./20s.
1. Lankussa kuulan siirto eteen ja taakse
2. Rapunosto
3. Slam ball ylös + paiskaus alas
4. Soutu

A,
2 Power Clean & Jerks, pick load (60-65%)

Every 1 min for 10 mins.

B,
5 rounds for time of:
10 Strict Toes-to-rings
Farmer Carry, 24/16kg, 100 m
50 Double Unders
goal: sub 12 mins , quality, easy pace

C,
For quality:
Sled Drag, pick load, 400 m