4 rounds :

12 Triceps Press w/ DB
10 + 10 One Arm Banded Row

Rest 2:00 Btw Rounds.

Deadlift

5 Sets Of 5

Working time 20 minutes.

Front Squat for load:
#1: 1 rep

shoulder & Th mobility

band resisted quadruped Th rotations 3x8/8

prone swimmers 3x10

KB armbar 4x5/5

half TGU 4x5/5

unilateral KB front rack hold TABATA

KB windmill 4x3/3

Kipping pull up technic

---

12 RFT With Partner (6 rounds each IGYG)
Bike 500/450m
Run 200m with medball

TC25

Yleislämmöt väh.10min:
-soutu, fillari, keppijumppa, pikkujoulujen suunnittelua yms.

Lajilämmöt väh. 10min:
-kyykky/mave: lantionnosto, suorinjaloin mave, etuheilautus yms. + aktiivisia/pumppaavia venytyksiä

-penkki: hartiaseuden kuminauhajumppaa, lapojen aktivoinnit yms + aktiivisia/pumppaavia venytyksiä. Jos esim alaselkä/lonkankoukistajat kiristää penkatessa, lämmittele myös ne!

Nousut:
-alkuun tangolla 2-3x12-20
-vitosia noin 50% asti
-kolmosia noin 70% asti
-tästä eteenpäin ykkösiä
-mieti valmiiksi tavoiterauta!!

A,
Bench Press 1x1

Use the heaviest weight you can for the set.

Find a 1 RM for the day.

B,
Dumbbell Bench Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
Dumbbell Tate Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Dumbbell Rollback 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

E,
Single Arm Dumbbell Bent Over Row 20-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

2x 10 L/10 R

F,
5 rounds for time of:
Double Kettlebell Front Rack Carry @32/24kg, 30m
10 Clusters@43/30kg

Goal: Sub 12 min

G,
4 rounds for max reps of:
Single Arm Kettlebell Overhead Hold, pick load, R 20 secs
Rest 10 secs
max rep Band Pull Aparts, 20 secs
Rest 10 secs
Single Arm Kettlebell Overhead Hold, pick load, L 20 secs
Rest 10 secs
max rep Band Face Pulls, 20 secs
Rest 10 secs

"Shoulder Maintenance"

Bench Press

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

Send Off 3:00

EMOM 6 @ increasing pace
1) Air bike
2) SkiErg
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling goblet get-ups
10 Scapular pull-ups
5/side Half kneeling bottom-up presses
+
Bar muscle-up drills – 1-2 Rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill
3 Jumping bar muscle-ups with hip snaps (to work on timing)
* Prep the burpee box get-overs, GHDs and wall balls between rounds
+
@ increasing pace
3 Burpee box get-overs
6 GHD sit-ups
9 Wall balls
3 Bar muscle-ups
9 Wall balls
6 GHD sit-ups
3 Burpee box get-overs