For time:
1-2-3-4-5-6-7-8-9-10
Push press (38/56 kg)
– 50 Du's/100Su's after each round.

Goal & Intensity:
-Develop shoulder and core strength while building conditioning under fatigue.
-Learn to manage increasing volume and intensity as the rounds progress.
-Perform ascending push press reps with jump rope work between sets at a steady pace.
-Choose a load you can start with unbroken sets of 5 or more reps — RPE 7–8.
-Drive through the legs on the press and stay relaxed and efficient on the rope.
-Builds shoulder stamina, timing, and aerobic engine.
-Excellent workout to mimic competition-like intensity while keeping form under fatigue.

1. 4 x 4-8 Thrusters, 30-40% FS maks.

2. 5-10 min pull-up / kipping pull-up harjoittelua

3 kierrosta:

10 alt. lunges
10 hollowrocks
10 KB sdhp
10 archrocks

3 kertaa squat jerk haastavalla, mutta hallitulla painolla:

2 - 2 - 2

Lepää 1-2 min.

3 kertaa:

1000m soutu

Lepää niin kauan kuin parisi soutaa. Nopein aika on tuloksesi.

Valakyykky 8,6,4,2

nousevilla painoilla, tauot 2 min.

20min AMRAP
5 HSPU
10 pistoolikyykkyä
15 pull-ups

pistooleissa jalka vaihtuu
joka kyykyllä.

6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

6x2 Pause Front Squats

• Slowly and controlled down, 3 sec pause at bottom position

30 min AMRAP

3 rounds of Cindy (5 PU, 10 push ups, 15 air squats)
Run 400m