3 sets for load and quality
8 Shoulder Press
12 Strict Toes-to-bar

(Rest 90-120sec)

3 sets for load and quality

8/8 one arm KB/DB bent over rows
AMRAP Strict Chinups
(Rest 90-120sec)

Alkuun taas tekniikkaa leukoihin/T2B + lämmöt ja sitten...

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+% RASKAS NELONEN

WOD
21-18-15-12-9-6
Push Press 95#
Sit Ups
Wall Balls

rest and recovery day

Partner Workout - both complete each exercise before moving on.
6-9-12-15-12-9-6 Pyramid.
You Need: Green Band, Mats, Ball (slam or wall)

1. Green band resisted Running on the Spot (facing forward and backward) - reps=footsteps per side)
2. Standing Ball chest pass to sprawls (back and forth)
3. Sit-up Catapult toss or sit-up chest pass (one partner standing to catch)
4. Pyramid Abs Tandem (see video at 1:22)
5. Partner Plank Row (Arm wrestle grip head to head)
6. Alternating hands tandem jump Squats (Arm wrestle grip - facing each other - switch hands every rep)
7. Back to Back Partner Wall sit Rotations (leaning against each other, walk yourselves in circle - 180degrees=1 rep) AMRAP

Is anyone feeling stiffness in their glutes? Let's see. Take a lacrosse ball and a box, and perform the two mobility exercises explained here

For time:
10 Power Snatches 50/35kg
12 Overhead Squats
15 Pullups
20 Burpees

5 sets, not for time
5 strict press
10 strict T2B
15 back extensions

40min AMRAP

25 Thrusters 20/15kg
15 Burpees
25 Sumo Deadlift High Pull 20/15kg
15 Wall Balls
25 Box Jumps
10x10m Shuttle Run (10reps)