Superset x 4 work sets

Seated DB Shoulder Press x 8 3s down
Rest 60s
Band Face Pull-aparts x 20
Rest 60s

EMOM x 16:00

Min 1: 30s Push-ups
Min 2: 30s Double Unders
Min 3: 30s Strict Pull-ups
Min 4: 4 x 15m Shuttle Meter Run or 30s Ski Erg

• Goal: Have a plan to be consistent for 3 sets and then last round push hard!

Wod
3 Rounds
200m Run
15 Air squat
30s Rest
3 Rounds
200m Run
15 Dual db/kb push press
30s Rest

Tc 16 min

4 rounds for time
40 DU
10 T2B
12 dumbbell snatches 22,5kg/15kg alternating

8x 1min ON 2min OFF (Vuorotellen)

A) Burpee-leuka (max toistot)
B) Kalorit (max)

Backrack lunge 4x5+5 v1

Build to A Heavy Double (Not Touch & Go)

*Score = Heaviest Load

6x3

*V2-V1
*Samalla kuormalla kaikki

Wod
For time
40/32 Cal Row
40 Box jump 60/50cm
40 Push up
40 Wall ball 9/6kg

15 min for skills:

5 strict pull-ups/10 australian pull-ups/15 ring rows
5 kip swings with push downs
10 banded straight arm pull downs
3-5 jumping bMU/low bar jumping bMU
10 hollow to pike hold - hands on plate