27-21-15-9 reps for time of:

• double db shoulder to overhead @2x18/12kg
• hang power clean @50/40kg
• wall ball @9/6kg

TC: 15min

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• Kahdella käsipainolla hartioilla suorille käsille
• tangolla riipusta raaka rinnalleveto
• seinäpalloheitto

Tavoittele: ensimmäinen setti max kolmeen osaan. Toinen setti max kahteen. Viimeiset 15 ja 9 putkeen

Shoulder Press

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

Plate Figure 8s: 2 x 10 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

EMOM 10

Odd : 20 Hand to Hand KB Swing
Even : 20 Air Squats

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Moose Antlers
MIN 2 - :50 90-90 Alt. Hip Rotations
MIN 3 - :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

For time with partner
42-30-18
KB thruster
synchro toes to bar
*50 double unders after each set
-into-
100 alternating KB Snatch@24/16kg

rest 3 min.

For time
21-15-9
high box jump + squat on box@70/60 cm
burpee pull up/target burpee
*50 double unders after each set
-into-
50 alternating KB hang clean and jerk@22,5/15 kg

Time cap for part 1: 18 min.
Time cap for part 2: 15 min.

For time

• 21 front squats (♀ 145 lb, ♂ 205 lb)
• 21 chest-to-bar pull-ups
• 15 front squats
• 15 chest-to-bar pull-ups
• 9 front squats
• 9 chest-to-bar pull-ups

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

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Jakakaa toistot miten haluatte. Jos ei ole parilista määrää, puolita toistot ja tee yksin

EMOM 15
1. 10 deadlift
2. 8 + 8 bulgarian split squat
3. rest