6 sets of Bench Press
Set 1-4: 4 @75-80%
Set 5-6: 2 @85-90%
- Rest 2-3min btw sets

Partner workout

20min AMRAP

Partner 1: 1 round of
20 wall ball 20/14
20 sit-up
20 KB swing 24/16

Partner 2: AMRAP shuttle run

T2B practise
EMOM 9
1. Kip with box 5-10
2. Hanging hip flexion from box 10-20
3. T2b/ knee raises 5-15

4 rounds for quality
5-10 strict hspu/ 3 negative hspu/ 10 pike hspu
10-30 DU
20 arch rocks
Rest 60sec
(TC:12min)

A,
EMOM 10
3 Position Clean + Jerk
- high hang, mid hang , floor
- do the jerk only after the last clean
- add weight each set

B,
Amrap 18 mins with partner
7 Hang power Clean @ 70/47kg
7 Front squat @70/47kg
150m row
One person completes a full round then change!

Clean 8x1x80%

AMRAP 9
30 Double Under / 60 Single Under
10 Kipping HSPU / DB’s Push Press
12 T2B / Knee Raises

15-1
Barbell Grip Push-Ups
(Rest as less as possible)

3 Rounds Super-Set:
10-12 DB’s Kick Back (Both same time)
Max rep Box Dip
Rest 2min

80’ 8min Abs Workout (45sec each movement)
Basic Crunch
Left side Oblique Crunch
Right side Oblique Crunch
Toe Touches
Reverse Crunch
Left side Crunch
Right side Crunch
Push Throughs
Leg Pushes
Alt. Curls
Curls

3 rounds for quality
20m KB front rack carry @2x20/16
15 cyclist squat (wighted)
10 back extension (1s pause)

Penkki 3x5x80%

Etukyykky 3x1x max3 (eli viime viikon rauta)

Dippi 5x6-12 TAI Penkkidippi 5x12-20

Kulmasoutu 5x10

Goblet Wall Sit With Pulse
3 x 30s on 30s off.
+
- Adductor Rockback Stretch x 60s each
- Pigeon Stretch x 60s each.
*Entire time 6s nasal inhale + 6s nasal exhales

For time:

"DB Isabel"
30/arm Hang Snatches 20/15kg
- Switch arms every 5 reps (so its 6x5reps /arm)

Rest 3:00

"DB Grace"
30/arm Hang Clean & Jerks 20/15kg
- Switch arms every 5 reps (so its 6x5reps /arm)

CAN YOU GO UNBROKEN?!?