WARM-UP


Every minute on the minute for 12:00 minutes of:
1 ) :45s Row
2 ) 8+8 1-Arm shoulder press
3 ) 15 Medball bearhug squat jumps
4 ) 15-20 Banded facepulls

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STRENGTH


Shoulder press,
4 x 10 @ 90% of the heaviest set of 10 shoulder presses from last week.



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CONDITIONING


7 Rounds, every 3:00 minutes:
5 Power snatches @ 60%
10 Bar facing burpees
15 Wallball shots 20/14lb

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ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 10/10 (Hard)

Skull crusher,
4 x 10 (Hard)

1-Arm behind the neck tricep extensions,
4 x 8/8 (moderate)

Core:

3 Rounds of:
:30s Sit-ups
:20s 1-Arm sideplank hip touches, left
:20s 1-Arm sideplank hip touches, right

0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk
10-15 mins
10 Rope pull ups
- köysi leuanvetotankoon

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

3@up to max (3RM)

EMOM 20:
1: 12/10cal Row
2: 10(5e) DB STOH 25/17,5kg
3: 1 round of Cindy
4: 20 Abmat Sit-ups

For Time:
4 rounds

7 x leuka
4 x burpee
3 x box jump

EMOM3 x 6

Bench Press 6-6-6-6-6-6
+ 10 istumaannousua kierroksella

50-60%

Hang snatch pull 10-8-6 reps

3 rounds of:
5 Barbell deadlifts (mid-weight)
10+10 DB side bends
15 KB swings
20 KB Russian twists
Rest

E2MOM for 2 rounds:
1) 20 AMSU + max Hollow hold
2) 15 Ab-wheels + max Plank hold
3) 10 T2B + max L-hold
4) Rest