Seated Shoulder press 3x6, 1x9

YGIG
Amrap 40min
40 Box
40 Abmat
40 Punnerrus
40 cal laite
40 Ring row
40 Burbee

Barbell Cycling Skill

3 Sets @ increase load each set (start w/ empty barbell)

3 Clean pulls
3 Hang muscle cleans
3 Strict presses
3 Hang power cleans
3 Push presses
3 Power cleans
3 Push jerks w/ pause @ receiving position

45 minutes with partner of :

800m Jog
30 Renegade Row
40 Romanian Deadlift w/DB´S
80 Cal Bike / Other Plank
40 Front Squat w/ DB´S
30 Burpees

Front squat - 18-24 @ 78-82%, rest 3:00 between sets

– Choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible

4 Sets of:

5-10 A jumps
250m Run Every round faster

3'min Rest Between Sets

Then rest 3'min and:

1 Set of Max meters running in 1'min

4 Rounds 40"sec ON / 20"sec OFF

Treenaaja

1) Row
2) KB swings
3) Wall walks

Kuntoilija

1) Row
2) KB Swings
3) Half way Wall walks

Try to keep same number of reps on each station every round.

Nousevilla painoilla

2-3rounds: / max holds

A) chin over bar
B) GHD hip extension hold

rest 1min between holds / alternate

4x6
75-77,5% of 1 RM