Shoulder Press

5-5-5-5-3-3-3

Go Every 2:30

36 Rounds for Time:

1 Rope Climb
2 Thrusters @70/50kg
3 Burpee Box Jump Overs @75/60cm

TC 40min

Kolmen hengen tiimeissä. Ygig per kierros. Idea liikkua kovaa, mutta taloudellisesti! Skaalaukset: rope climb->korkeus->1-2 modified rope climb thruster->paino burpee box jump over->boksin korkeus

20 Min AMRAP
20/15 Cal Machine (ski 18/14)
15 wall balls
9 c2B

5 Bar MU
50 Double unders
10/10 db or kb row ( single arm row)
15 v-sit up

7min for quality:

8+8 external rotion in 90/90 position
8+8 dynamic psoas stretch (sääri seinällä)
8 kang squat
8 foam roller thoracic extension

External rotation in 90/90 position:

Dynamic psoas stretch:

Foam roller thoracic extension:

In pairs for time, Ygig

4 rounds:
24 x goblet squats @32/24kg
24 x hang power snatch
24 x pull ups
24 x sumo deadlift high pulls
24 x synchro hand release push ups
24 x thruster

Rx Weight1: 42,5/30kg rounds 1 & 2
Rx Weight2: 50/35kg, rounds 3 & 4

Tc. 40 min.

Hang power clean
Work up to a heavy triple in 10 min

Find max
2 Clean + 1 Split jerk

EMOM8:
1 high hang snatch + 1 hang snatch + 1 ohs @ moderate

EMOM 20
A) 15-25 Wall Balls
B) 2-5 Muscle-Ups
C) 5-8 Devils Presses 2x22,5/15kg
E) Max Cal. on a machine
D) Rest