A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% of 1RM"

MVMT prep
YTW's shoulder prep
Wrist Prep (rotations)
Elbow Circles
Scap Push Ups
T-spine opener
Crab reach
Scorpion reach
(10)

Skill Work
10 min to establish Heavy 3/rep Turkish Get up. People with experience can get right into it. Less experienced focus on form and grooving the patterns.
Positions

• Tall sit
• Post
• Half Kneel -Full

(13)

Strength Two
BB Strict Press 5x5
Goblet Crossback Lunges 5x5/
2min

(15)

Teamwork makes the Dreamwork
In Partners:

10 Synchronized Jump Squats
10/ Plank High Fives
15 Synchronized Bench Elevated Hip Extensions
15 Synchronized Bench Elevated Crunches
10 Wallball Chest pass (per person)
10/ Wall Ball Side Pass (per person)
10 Synchronized Hanging Knee Raises

AMRAP

(12)

EMOM 16
30 Du's
8 push ups

Clean and Jerk
Build up to a heavy single

3 RFT
30 x Wall ball
15 x Burpee box jumps
10min time gap

Shoulder mobility

3rds
750/700m Row
40 sit ups
16 power clean 42,5kg/30kg
20 superman

Not for time.

1) Farmers Carry 20m
2) 5-10 Parallette/Ring Push-Up

Back squat 5 x 3 – 85%

5 x 2

Rest 2 minutes between sets. Fast and explosive!

7min amrap:

• 5 boksihyppy (N 60cm / M 75cm)
• 3 rinnalleveto(kyykkyyn) (N 70kg / M 100kg)