5 rounds:
15+15m Filly Carry
- Rest :30
15m Single KB OH Carry L+R
- Rest :30

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

8x 20s työtä, 10sek lepoa
Penkkipunnerrus ja askelkyykky.

Warm-up:

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

---

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

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

---

Metcon (time)

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

---

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

Hang squat clean 2 RM

3 rounds for time of

• 30 dumbbell snatches
• 30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

45 - 60 minute Row @ Zone 2 Pace

• accumulate wall walks during allotted time frame.

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

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

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

---

2 Rounds of gymnastics shoulder
flow