Push-Up Strength
Aim for a challenging set of 3 reps at the appropriate movement progression.
This is strength work, so rest appropriately between sets; 2-3mins between tougher sets

Incline Push-Up
Push-Up from Toes
Feet Elevate Push-Up
Wall Facing HSPU
Deficit Wall Facing HSPU

For time with a partner

50 thruster @50/35kg
500m row ( each) (250m relay style)
40 Sumo Dl high pull
400m run (each) ( 200m relay style)
30 Front Squat
300m farmer carry 2x24/16kg (total)
20 Clean & Jerk
200 Double under (total)
10 Cluster
100 air squat (total)

Timecap : 40 mins

EMOM 10
5-10 reps Handstand Pushups

3x10min (2min rest)
With a Partner - Max Cal

A) “Bike”
B) SkiErg
C) Row

Partner 30:00 Workout

0:00 - 10:00
Max 45m Single Arm Farmer Carries @32/24kg

10:00 - 20:00
Max Distance Row or Ski

20:00 - 30:00
Max Rounds of:
10 total DB Snatch @50/35lbs
15 Double Unders
20 Air Squats

• Each partner completes a full round at a time for the circuit
• Parts 1 and 2 can be done in either order.

10 x 200m run
Rest 1 min

7 min EMOM
8 thusters 45kg/30kg

4 rounds
10 box jumps 60cm/50cm
10 push ups
10 pull ups
40 DUs

2) 3 rounds for quality and speed
3 Power cleans 70% of 1RM
5 squat jumps with barbell 20kg/15kg
8 s hamstring run
10 cal air bike

Warm-up:
3:00 min erg
+
2x
10 Deadlifts
10 Upright rows
5 Hang power cleans
10 Shoulder press
10 Front squats
*Tyhjä tanko

A) Clean and jerk

3 x 2+2 @ 72%
3 x 2+2 @ 75%
3 x 1+1 @ 78%

Pendlay row, 4 x 15 - moderate

B) Front squats

5 @ 65%
5 @ 72%
3x5 @ 79%

C) Accessory:

3x
1:00 min plank hold
20+20 Side plank knee tucks

Optional:
4 x 15 DB Bicep curls
4 x 15+15 1-Arm OH tricep extension