Strict Shoulder Press:
alkaen 40 % ---> 85-90%

Minuutin tauot toistojen välissä, ykköset 2 min tauoilla
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
**Set 6 – 1 Rep
**Set 7 – 1 Rep
**Set 8 – 1 Rep

4 min AMRAP
200m run with MB 20/14
50 KB swing 53/35
16 single arm Hang DB/KB clean and jerk 53/35 (8 rt, then 8 lt)
12 reverse burpee to 6” touch
16 HSPU (scale to HRPU)

2 minute rest

8 minute AMRAP
Repeat same as above

2 minute rest

AMRAP
Complete same as above for time
(16 minute time cap)

• for the reverse burpee, start standing tall then roll back to tuck position, then without using your hands roll forward to standing, then jump to touch bar/wall 6 inches above your hands. This will require tight core and also use momentum to roll forward to standing again. Scale as needed using hands to assist you up.

• Score is total reps across all 3 AMRAPs, if you complete WOD in the final AMRAP note your time in comments.

4 “Giant Sets”:
10 Kneeling Single Arm Dumbbell Press (Each Side)
10 Romanian Deadlifts
15 Close Grip Push-ups
15 Weighted Pausing Hip Extensions (25/15)
Athlete’s choice on loading, but it must be moderate enough so that allows for unbroken repetitions each time. On the hip extensions, pause for a full two seconds at the top of each repetition. Rest 2:00 – 3:00 between sets.

Back Squat: 5RM. Rest 2:00+ between heavier sets.

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

EMOM/7 rounds total
* If you have a weighted vest wear it.
Min. 1- 100 m sprint
Min. 2- 12 burpees
Min. 3- 24 stationary alt. Lunges
*For each additional round of lunges, the reps increase by 2. So round 1 is 24, then 26,28,etc. If your sprint time is slower than previous round, then do not increase reps on lunges for that round,just repeat reps you did on previous round.

The goal for this workout is to push the sprint, then maintain good pace on burpees and lunges. Remember run fast then maintain for other movements, check your time on the run each time and strive maintain that run time every round.

Score is total reps accumulated for lunges, also note best sprint time.

WOD (S):
Recovery session
4-5 sets
3-5 strict pull up
3-5 strict T2B
5-10 wall ball
30s hollow hold
5-10 medball squat cleans
7+7 one arm KB/DB press
3+3 turkish get ups
30s arch hold
5-10 perfect push ups

1) 8 min. AMRAP for Skill:
- Push-Up Position Shoulder Taps x 5/side w/ pause on each side
- KB/DB Goblet Squat w/ (3-5-X-0) Tempo x 3 reps (3 seconds down, 5 second pause, fast up, no pause at top)
- Bar or Ring Kipping x 5-10

2) EMOM x 10:
min. 1) Strict Pull-Ups or Strict Banded Pull-Ups w/ 3 second negative each rep x 2-5 reps
min. 2) Hanging L-Hold or Knee Tuck Hold x :10 - :20

3) 15 min. Partner AMRAP:
- 40 Cal. Row/Bike/Ski/400 meter Run
- 30 KBS to Eye Level
- 20 Box Jumps w/ Step-Down @ 24/20 in.
- 10 HSPU's or Pike Push-Ups

***All reps/distances split evenly and broken up, as needed.

1a) JM Barbell Presses: 4 x 10. Rest 45s.
1b) 1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s.
*Use one weight for all sets.

Tekniikkatreeniä (vedot ja allemeno)
4 x 3 snatch pull
4 x 3 snatch high pull
4 x snatch balance

Merkkaa tulokset omiin kohtiinsa

1a) Shoulder Circuit: 3 x 10-10-10. Rest 30s.
1b) Banded Hammer Curls: 3 x 10-12. Rest 30s.