Bench or strict press

6-5-4-4

E3MOM / 2-3 REP IN TANK
VALITSE JOKO PENKKI- TAI PYSTYPUNNERRUS JA PYSY SAMASSA LIIIKKEESSÄ TULEVAT VIIKOT

6rounds:

30s On /30s Off
1) shuttle run
2) double kb hang snatch
3) plank or hollow
4) max seconds hang on bar
* remaining time up&down

AMRAP 15 (for Q)

3+3 TGU
6 high box jump
9 V- UP
12 banded pull apart

3-5 working sets:
4 front squat
- Rakenna painoissa RIR 1-2 / ~85% viimeisessä sarjassa

DELOAD WEEK

Partner workout
For time
20 DB devil's press @2x17,5/12,5
30 box step up 60/50
40 DB shoulder to overhead
50 DB deadlift
60 DB over burpee
50 DB deadlift
40 DB shoulder to overhead
30 box step up 60/50
20 DB devil's press

Share the repetitions with partner. Use lighter DB's than you normally would.

5 rounds of intervals
15 power snatch 40/30
12 hand release push-up
9 knees to elbows

You go / I go full rounds with partner

4 rounds
6-8 inverted ring row
6-8 strict handstand push-up / box hspu
Rest 2min

For time:
7 Wall Climbs
70 Double Unders
7 Double Kettlebell Snatches@16/12kg
6 Wall Climbs
60 Double Unders
7 Double Kettlebell Snatches
5 Wall Climbs
50 Double Unders
7 Double Kettlebell Snatches
4 Wall Climbs
40 Double Unders
7 Double Kettlebell Snatches
3 Wall Climbs
30 Double Unders
7 Double Kettlebell Snatches
2 Wall Climbs
20 Double Unders
7 Double Kettlebell Snatches
1 Wall Climb
10 Double Unders
7 Double Kettlebell Snatches

Record weight, scaling and other details.

Timecap: 18 mins

4X5 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

For time:

21-15-9
machine calories
push up