6 rounds for time:

• 3 Any Way Shoulder to Overhead @ 85/50kg
• 6 C2B Pull Ups
• 9 Clapping Push Ups

Find your todays 1RM

EMOM x 10

1) 10m Db/kb walking lunge
2) 20-40s plank hold

Challenging weight but no bad reps. Rest two min between sets.

4 sets of
8/side Back Rack Reverse Lunges
6-10 Handstand Pushups

2-3 sets, 10 reps each:
- Banded Standing External Rotation
- Banded A Pulls (palms forward)
- Sidelying Horizontal Abduction
- Sidelying Flexion
- Prone T Arm Twists
- Prone Angels

• Rest as needed btw movements

2 sets of (5min rest)

(5x 2min ON/2min ON)

A. 25 Wall Balls
+ Max Cal Row

B. AMRAP of
2–4-6-8-…
Pushups
Situps

C. 25 KB Swings
+ Max Cal Bike

D. AMRAP of
2 Burpee to Target
4 Pullups
8 Squats

E. 16 DB Snatches
8 DB Lunges
+ Max Shuttle Runs

E90s x 12
a) 2 set, ~20s rest between:
(deficit) sHSPU/Negative sHSPU/(deficit)Feet on box HSPU/Pike push-up
b) 30s+30s Copenhagen plank
c) 8-12 (Feet elevated) ring row

sHPSU progression 2/3 - sHSPU +1-2 toistoa lisää/setti tai vaihda skaalaa haastavampaan viime viikosta. Rengassoutuihin tarkoitus hakea haastavuutta.

Wendler bench press. Week 4. Deload

EMOM x 20

1) row
2) echo
3) up&down
4) rest