"Shoulder WOD"
Skill Work:
Med Ball Cleans
Bar Cleans

For Max Weight
3,3,2,2,1
(complete all reps of each exercise before moving to next)
Shoulder Press
Push Press
Push Jerk

Shoulder Press: 65,75,85,90(f),90(f)
Push Press: 85,95,105,115,125(f)
Push Jerk: 95,105,115,125(f),125

10 HandStand Push Ups Deficit - 20kg bumper
20 Box Jumps (70/60)
30 Ktb Push Press (24/16) - 5 dir. + 5 esq.
40 Lunges
50 Sit Ups
40 Lunges
30 Ktb Push Press (24/16) - 5 dir. + 5 esq.
20 Box Jumps (70/60)
10 HandStand Push Ups Deficit - 20kg bumper

Deadlift 5 sets of 5 reps @ 80% 1RM - #355

Push Press 5 sets of 5 reps @ 80% 1RM - #200

Buy in:
Both partners have 10 mins to find 1 RM OHS from floor

AMRAP 20 mins ( with a partner )
6 Deadlifts 120kg/80kg each person
9 Bar Facing Burpees, synchronized
9 Bar MU / C2B/ Pull up each person
15m Partner Barbell Carry 120/80kg

Cash out:
Both partners have 10 mins to find 1 RM OHS from floor AGAIN!

You have a score separately for the first OHS max, for the AMRAP and for the second OHS max.

No break between the OHS max and the amrap it's a 40 mins workout.

Overhead Squat
1-1-1-1-1-1
Build to a 1RM

Ankaraa hanurin ja lonkankoukistajien mobbailua. Päälle roikkumista. Nyt illalla selän kunto 4/10.

8 Rounds:
Squat Cleans 8-7-6-5-4-3-2-1
30 Double Unders

Bench press 4x5

8 kierrosta
20s/10s

Power snatch
Snatch deadlift
Snatch high pull
Klokov press
Good morning
Deficid HSPU/HSPU
Thruster
Back squat jännehyppy

Push Jerk
5x5 increasing weight

Then do 5 reps @95% of that max weight
Then 5 reps @90% of max that max weight