Superset x 3 sets

DB Push Press x 8-10.
Rest 45s.
Double DB Rows x 8-10
Rest 45s.

• Bonus points for holding the lockout on the PP for :01 each rep!
• Use the same weight for both movements.

Partner WOD

for time:

100/70 cal erg

THEN

24 rounds (12 / person)
5 pull-ups
5 Dual KB hang power cleans 2x24 / 2x16kg
5+ 5 Dual KB Front rack lunge 2x24 / 2x16 kg

THEN

100/70 cal erg

TC: 40 min
*koko kierros / henkilö ja sitten vaihto
*laitteen saa valita parin kanssa oman mieltymyksen mukaan ;)

AMRAP 12:00
10 Hand Release Push-ups
10/arm Single Arm Russian Swing 24/16kg
30 Double Unders

• Goal: Hard effort. 5+ rounds. Scale Push-ups as needed to achieve this.
• Rx+: 28/20kg

10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs

[Kilos = 22.5/15]

Holds 5 rounds: 20s ON 40s Off
1) hs hold
2) ring support
3) hollow
4) superman

4RFT:

5m Handstand Walk / 5 Wallwalk
30/21 Calories Row / 400m Run
15 Medball Sit Ups

TimeCap 16

Deload week

Every 3min for 4 rounds
3 front squat @65-70% 1RM
3 high box jump

Snatch + hang snatch + snatch balance, 8x(1+1+1)x 60% concentrate on technique

Pause front squat
6x2r @ 70-75%
2-3s. Pause at the bottom.
Go every 75s.

2 Push press + 1 Push jerk complex
- daily max
- rest 2 mins btw heavy sets