OHS
Front squat
Back squat

Add 10kg for each set. 3 reps per set.

(After finding your overhead squat limit continue with front squats and then with back squats.)

Max Effort Shoulder Press
(5-5-3-2-1)-1-1-1-1-1
2min Recovery

3 x max sec hold

2 x 32/24kg KB / DB

Score is accumulated time!

Maastaveto 8,8,8

nousevilla painoilla
tauot 2 min.

Find 5RM
Then
3 x 3 @ 5RM

12 min AMRAP of:

• 150 wall balls (20 pound ball to 10′ target / 14 pound ball to 9′ target)
• 90 double unders
• 30 muscle-ups

18min AMRAP

• 15 Box jump 60cm/50cm
• 12 Push press 50kg/35kg
• 9 Toes to bar

EMOM 12 / 3 Rounds

1) 30 DU + 15 Push Up
2) 30 DU + 12 Push Up
3) 30 DU + 9 Push Up
4) REST

27-21-15-9 reps for time of:

• Row (calories)
• Thrusters

Men use 95 lb.
Women use 65 lb.

5 x 40%
5 x 50%
5 x 60%

of your 90% 1RM