SHOULDER PRESS
Käsipainoilla 5 x 10 (suht. kevyt)
Kahvakuulalla 5 x 10 (suht. kevyt)

5 kierrosta:
- 250m soutua
- 10 x floorpress 50/40kg
- 10 x floorwipers

Tempaus polven päältä + Tempaus 2+1
(60% 65% 70% 75%)

Raakatempaus toistot 10-1 (40/30kg)
Burpee yli toistot 1-10

4 rounds
6+6 kb snatches 24/16kg
12 kb swings 24kg/16kg

Incline DB Press 4x 8 reps
(Pronated Grip, 2x 45lb bumper plates under bench)

superset with:
Single Arm KB Front Rack Squat 4x 8 per side
then
DB reverse fly 4x 12 (with fat grips)

3.5-4min rounds
25min

A: Skin the Cat
(skillwork)

5 RFT:

10 x Thruster (Rx: 42.5/30kg)
Run 400m

(Time cap 15min)

Partner WOD (30min time)

3 Rounds of:
40 Box Jumps
30 Burpee (HR)
20 KB Swings 32/24kg
+
2 Rounds of:
50 MedBall Situps (over box)
30 Power Cleans 60/40kg
+
KB Farmers Carry around the box (heaviest possible)

In the reminder of the 30min: AMRAP of Wall Balls, while partner holding Deadlift with barbell.

MIDSUMMER WOD

For time and reps

9-6-3reps of:
Power Clean 70/50kg
Front Squat
Push Jerk

Rest 3min

6 min AMRAP of:
3 Burpee-Box Jumps 61/51cm
3 Muscle Ups (or. 6 Cheast to bar Pullups)

rest 3min

For time:
75 Double Unders
20 Toes-to-bar
Run around the box x2
20 Toes-to-bar
75 Double Unders