Overhead Press core lift
a.k.a. Strict Press, Military Press, Shoulder Press
Conduct stretching and warm up moves for 3-5 minutes focusing on shoulders and back
Warm up with 2 sets of 10 reps of dumbbell presses
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Shoulder Press
Warm up/ build up sets as needed
3 repetitions at 70% of Weight*
3 repetitions at 80% of Weight*
Max repetitions at 90% of Weight*
*Weight based on Coach/Cadre recommendation

**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

From 00:00-10:00

A. For time

60m DB bear crawl (heavy)

40 Jumping squat

20 Standing Rope pull

From 15:00-35:00

B. 4 rounds for time:

6 DB Lateral Burpees
6 DB Snatches L (22,5/15kg)
6 alt. 1arm OH-Lunges L
6 DB Box Step Ups L

6 DB Lateral Burpees
6 DB Snatches R
6 alt. 1arm OH Lunges R
6 DB Box Step ups R

15 minutes Handstand Walk Practice
How did it go?

6 min AMRAP
Devil`s press box over (22,5 kg/ 15 kg)

A) NOTES
- Strength: Back on the menu, your favorite functional lift, the Dirty Diaper Sumo Deadlift. Take your time and stay true to those eccentric (lowering) tempos).
- Metcon: Slow and steady wins the race, don’t make the mistake of going 100 miles per hour to maximize your rest time each round. If you have a DB, split the reps of Russian Swings on each arm and do Single Arm Swings.
– Equipment: Medium weight.

B) WARMUP
3 Rounds:
4 Russian Baby Makers
5 Overhead Goodmornings
6 Up downs
Then: 30 Jumping Jacks, 20 Air Squats

C1) DIRTY DIAPER SUMO DEADLIFT
4 x 12-15 3s down. Rest 60s.
C2) SINGLE ARM OVERHEAD BOX SQUAT
4 x 6-10 each 3s down. Rest 60s.
C3) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) AMRAP 16:00
KB/DB Complex of:
7 Single Arm Thruster each
14 Russian KBS
21 Goblet Squats
– Goal: Tough effort, matching splits each round.
- Do as an unbroken complex and then rest as needed to go unbroken again.

E) WORLD'S 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) SINGLE LEG DL TO REVERSE LUNGE
4 x 10 each. Rest 60s
C2) SINGLE LEG DB CALF RAISES
4 x 12-15 each. Rest 60s.
- Stand on an elevated surface if possible.

D) 16:00 EMOM Alternate
- 20-30 Air Squats
- 6-12 Pike Push-Ups

E) WORLD'S GREATEST STRETCH
As above

5 Sets of:

2min AMRAP:
5 DB thruster @22,5/15
7 (C2B) Pull Ups
9 Burpees over the Bar
2min Rest

3 Rounds For Time:
30 Burpees
50 AbMat Sit-Ups
800 Meter Run / 1000m Row

For Time:

9-8-7:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

6-5-4:
Power Snatches
Overhead Squats

30/24 Calorie Assault Bike

3-2-1:
Power Snatches
Overhead Squats

Barbell: (115/85)
Kilos: (52/38)

Bent over row 10-8-6-6 reps

2 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace

Snatch warm up
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat

Strength and skill
EMOMx10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds