Max effort shoulder press
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

For time
3rds
21 x Thruster 85/115lb
21 x C2B

Front Squats

2x5 @85%
1x4 @90%
3x3 @92,5-95%

Every 5 min x 5
20 Back Rack Lunges 35/25
20 Hang Power Snatches 35/25
20 Toes to Bar

Target time each set: 3 - 4 minutes
Time cap each set: 4 minutes

55 x HSPU
- every time you break the set perform 1rnd of
5 x Pull Up
5 x T2B
5 x H.P. snatch 30/20kg

Front Squat
2x4 @70%
1x4 @80%
3x3 @85-90%

3 sets for Load and Quality

4-6 Tempo Ring Dips
(3 sec down, 3 sec hold, 3 sec up, 3 sec hold)
30m Heavy KB/DB Overhead Walking Lunges (switch arm after 15m)

Skill - Skin the cat

Metcon (quality)

15 minutes for quality:
1-3 Skin the cats
10-15 GHD Sit-ups
10 Renegade rows (5+5)

5 Sets
5+5 V1 Reverse Front rack Lunge
5 V1 Bent over row (supinated grip, barbell from ground)
Rest 2min

Core
10x 20s work/10s rest
Odd: Grasshopper
Even: Plank hold

Perjantain bodaukset

5 kierrosta laadukkaasti

8-10 Hauiskääntöä
5-10 Rengasdippiä
5-8 Pistoolikyykkyä tai bulgarialainen kyykky
5-8 Tiukkaa leukaa tai rengassoutua