Shoulder Press 1 RM

Find Shoulder press 1 rep. max. in 17 minutes.

4 x 4 back squat

• 3 sec count on the way down
• leave two reps in the tank
• rest 3-4 min btw sets

back squat
2 x 4
2 x 3

• leave two reps in the tank
• rest 3-4 min btw sets
• last rep of every set is with a one second pause in the bottom

For time
Run 800m
50 Thrusters 20/15kg
30 Pullups

4 x 5 Back squat

• tempo 3010= 3 s. down
• leave one rep in the tank
• rest 3-4 min between sets

5 x 1 Overhead squat

• max attempt

8 min AMRAP

12 push up/ ring push up
18 kb swing 24/16 kg
24 air squat

Find 1 rep max on each

Back Squat (20min)

Push Press (15min)

Deadlift (15min)

score = The total weight of 3 movements

remember to specify the weight of each movement in the comment field

example
Total 500kg
Back squat 150Kg
Push press 100kg
Deadlift 250kg

3 rounds:

• 250 m Row
• 100 m Farmers walk (Unbroken. If you drop the weight, start the rest immediately and pick lighter weight on the next round.)
• Rest 1 min

e90s x9

3x 2 hang power snatch + 2 power snatch
6x 1 hang power snatch + 1 power snatch