A) NOTES
- Strength: Our superset today is a Crush Press, some direct Shoulder work, and a Hammer curl with Iso Hold. Focus on strong isometric contractions for both the Hammer Curl and the Crush Press.
- Metcon: We're challenging the shoulder in two different planes of motion, and breaking it up with a run in between. Don't push the pace today.
- Equipment: Medium weight, light weight, medium band, bench/chair

B) WARMUP
4 Rounds:
8 Plank Waves total:
6 Scapular Push-ups
4 Scorpion Stretches total

C1) KETTLEBELL GLUTE BRIDGE CRUSH PRESS
4 x 12-15 3s up 3s down. Rest 60s.
C2) BAND SUPINATED FRONT RAISE
4 x 8-12 each. Rest 60s.
C3) HAMMER CURL W. ISO HOLD
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
8 Strict Handstand Push-ups
200 Meter Run
4 Wall Walks
200 Meter Run
– Goal: Nasal breathing, challenging pace.
- Alternatives to Run
200 Meter Row
50 Double Unders
60 High Knees or Penguin Taps
60 KB March Total

E) WORLDS GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C1) DIAMOND PUSHUP
4 x 8-12 3s up 3s down. Rest 60s.
- Use incline angle if needed
C3) TABLE ROW
4 x 8-12 each. Rest 60s.

D) 3 ROUNDS FOR TIME
As above, scale with pike push-ups

E) WORLDS GREATEST STRETCH
As above.

“Holleyman”: 30 Rounds For Time

Rx
5 Wall Ball Shots (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (102/48 kg)

Scaled
5 Wall Ball Shots (20/14 lb)
3 Pike Pushups
1 Power Clean (60/30 kg)

Eazy
5 Wall Ball Shots (14/10 lb)
3 Pushups
1 Power Clean (40/20 kg)

1 snatch balance & 2 OH squats
1 set @ 65% of snatch balance
1 set @ 70%
1 set @ 73%
1 set @ 75%
1 set @ 78%
1 set @ 80%

Hang power snatch
4 reps @ 70% of max snatch x 2
3 reps @ 75% of max snatch x 2

Segment snatch deadlift (pause as the barbell breaks the floor, at the knee & at the mid-thigh)
5 x 4 @ 100% of max snatch

Back squat
5 @ 70% of max back squat
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Big session today so no optional accessories!

6-6-6-6-6-6

Go every 3:00

LÄMMITTELY
Kepin kanssa lämmittelyt kaverin kanssa
Liikkuvuus/tasapaino - n. 1 min
1. Seinällä vaaka blokin kanssa
2. Levypainon kanssa vaaka ja polven nosto
3. Kuminauhan kanssa kurotus + polven ja käden kosketus
4. Dead bug
5. Lantionnosto
6. Selänojennus

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

KEHONHUOLTO
Dynaamiset & staattiset venyttelyt

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

10+10 side crunches with kb
20 wall sit leg raises alternating

1) takakyykky 6x6x70%+5kg
2a)Korkea boxi hyppy lähtö istuen 3x6
2 min lepo
2b) kelkan työntö 3x20m
2c) takareiden koukistus maaten.

Muscle clean primer
3 x 3 - empty barbell

3 position clean
4 x 2 @ 80% of 1RM clean

Press in split
4 x 4 @ 9RPE

Barbell front rack reverse lunge
3 x 16 (8 each leg) @ 8RPE

Accessories

DB shoulder press 3 x 10 @ 8RPE
Barbell skull crusher 3 x 10 @ 8RPE
DB bench press 3 x 10 @ 9RPE