Shoulder press

5-4-3-2-1 AHAP

Rest 2:30 Between sets.

For time w. partner, 30' AMRAP

Buy in: 3 rnds of:
42 cal row
30 one arm DB STOH @20/10kg
18 syncro burpee

Then AMRAP, change after full rounds
9 box jump
6 alt. DB snatch
3 pull up

25 Overhead Squats (35/25kg)
20 Single Dumbbell Hang Clean and Jerks (22.5/15kg)
15 Toes to Bar

5x1min/rest 30”

5x2min/rest 60”

5x3min/rest 90”

1. Max rep alt. dumbell snatch @22,5/15@Kg
2. Max cal row
3. Max Rep Single arm dumbell Thruster@22,5/15kg
4. Max rep burpee to plate@20kg
5. Max rep Double under

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15min AMRAP

20 Pistol squats
10 Strict HSPU
20 V-ups

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WARM-UP:

2-3 Rounds

10 Narrow stance squats
10 Leg lift pistol squat
10 Push-ups
10-20sec Handstand hold

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3 sets
1:00 Air bike (add speed each round)
10+10 banded side steps
5 banded hip bridges (pause 1 sec)
5 inch worm with push up
5+5 reverse lunge
5+5 half kneeling press

Find highest box jump

1) Intervals

9x 3min on/1min Off:

A)
- 500/450 Row
+ Amrap: Sumo DL High Pull

B)
- 500/450m Ski
+ Amrap: WB

C)
- 25/20 Cal Echo
+ Amrap: Weighted Walking Lunge

2) Core Tabata

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

GRT(20)
Run 2.0 miles or 20:00 minutes

Finisher
50 kneeling crunch
1:00 hamstring stretch

1. Kierros : 1 air squat
2. Kierros: 1 air squat + 2 single arm Devils press
3. Kierros: 1 air squat + 2 single arm Devils press + 3 burpee Jne...

Time cap: 30min