A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 90%

B.
“JT”
Complete rounds of 21, 15 and 9 reps for time of (scale 15-12-9):
Strict Handstand Push-Ups
Ring Dips
Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold

3 sets of 5 of dead-lift
set 1 at 65% of 1rm
set 2 at 70% of 1rm
set 3 at 75% of 1rm

Record all the weights

E2MOM for 12 min (6x)
Hang snatch+snatch

In order:
5 Battle Rope Slam
5 Sprawl
5 Slamball Slam
5/side Torsion Control (slowwww)

6/6/6/6
7/7/7/7
8/8/8/8
9/9/9/9
10/10/10/10... Continue with 10

rest when(if) you are waiting for the battle rope

12min circuit
15min

10 min AMRAP:
- 10 x leuka
- 10 x punnerrus
- 10 x airsquat

5 kierrosta:

- 6 x HSPU
- 8 x kuula swing
- 10 x askelkyykky (paikallaan) kuula sylissä

EMOM for 20′
Odd minutes: 7 *Power Snatches
Even minutes: 12 Box Jumps 70/60cm

*Choose a moderate weight. Work on mechanics.

4 stations (no more than 3 people per station)

Plate Jumps (Stack 3 bumper plates, practice bounding off the floor)
TRX Body Saw
Lateral Shuffle (cones 3 metres apart, each length=1rep)
TRX Pike

*TRX moves are for quality (aka slow)
*Jumps and shuffles are AMRAP
*Record total # of jumps + shuffles

Round 1=30sec on 10 sec transition
Round 2=40 sec on 15 sec transition
Round 3=60sec on 20 sec transition

12min circuit

15min

AFTER CLASS
Lacrosse ball Glute + Piriformis release 1.5mins/side

12 x Power Snatch
– Reset between reps.
- Consistent technique and pace the goal.

Record load and other details.

12 min AMMAP row, OTM 10 air squats