AMRAP 7 min

7 x T2B
7 x KB Swing 16/24 kg
7 x KB Goblet Squat

EMOM2 x 5

Lattiapenkki 10 - 8 - 6 - 4 - 4
10 x Istumaannousu

EMOM3 x 5

3 x Snatch Drop 50 - 70 %
3 x Box Jump 50/60 cm

Penkki 6x3 (60-65-70-75-80-85%)
-stopeilla niin pitkälle kuin pystyt, mieluiten joka sarja

Pystysoutu käsipainoilla 4x15

2lankun kapea penkki 4x8

Vipunostot eteen levypainolla 2x30

DELOAD WEEK

Partner workout

For time
100 - 80 - 60 cal row
80 - 60 - 40 KB swing 24/16
60 - 40 - 20 box jump 60/50

Share repetitions with partner

1) HS progression
- Wrist warm up
- shoulder warm up
- Hollow body lifts with partner (hold your body in push ups position Your partner lifts you to handstand, while you try to maintain the hollow position 3x3

3 rounds for quality:
10 DB Hammer Curls, pick load
10 Diamond Push-ups
1min Banded Bicep Curls, max reps
1min Banded Tricep Push Downs, max reps
- Rest 2min btw rounds

Band Face Pull-aparts: 3 x 20. Rest 60
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

4 sets of 2

** 3-4 Seconds Isometric

4 Sets Of 2 @ 80 - 85%