21-15-9
T2B
Push up

EMOM 10:
3 Back Squats @65-80%

1) HS progression
- Wrist warm up
- shoulder warm up
- Train HS-lifts 4x5. Try getting to handstand against the wall, with only a light touch with your feet. Then try to keep optimal HS-position for 10 seconds.

Rest day - what did you do?

Partner Workout
3 x 9:00 AMRAP
Rest 2:00 Between each AMRAP

A)
12 Toes to Bar
32 total DB Snatch @22,5/15kg

B)
12 Kipping Pull-ups
32 total Single Arm DB Push Press

C)
Max Cal Row

Goal: Challenging effort, split all work evenly
Rx+: Last round = 4-8 Ring or Bar Muscle-ups, 20 Cal Ski/Bike/Row

16 Rounds (with a Partner) for Time:

20 DU
10 Bar-Facing Burpees
5 OHS 43/30kg

Push Jerk 3-2-1 @75%, rest 30s btw sets
Rest 2min
Push Jerk 3-2-1 @80%, rest 30s btw sets
Rest 2min
Push Jerk 3-2-1 @85%, rest 30s btw sets

• Drop -5% if you aren't sure of a true 1RM.

Every 2min x 5:
2 Power Cleans + 1 Squat Clean

Sets 1-2: 65% 1RM Power Clean
Set 3: 70%
Set 4: 75%
Set 5: 75-80%

6x8 Bench Presses
- Rest 3min btw sets.

Set 1: @65%
Set 2: @70%
Set 3: @72%
Sets 4-6: ......
Once into your 4th set, work up by feel.

Soutumaraton
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42km row for time
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Soutumaraton-joukkueet on muodostettu vapaasti ja sali varattu maratonin ajaksi 10-13:30. Normaalit WOD-tunnit peruttu tältä päivältä.