3 Supersets:
10 Seated Double DB Shoulder Presses
10 Barbell Bicep Curls
- Rest 1min btw sets

Rest 3-5min

3 Supersets:
20 Banded Tricep Extensions
10 Double DB Hammer Curls
- Rest 1min btw sets

Warm Up
3 rounds
1 min air bike
10 sots press with stick/light barbell
20 band pull aparts/face pulls etc
15 V-Ups

Strenght
Pocket Snatch + Hang Snatch 5-7x2+1reps@60-70%
rest 1.5-2.5 min bwn sets
Flat Foot Snatch Pull 3x3reps@80-90% of 1rm.
rest 1.5-2.5 min bwn sets
Back Squat 5+5+(5-10) reps on last set @60-70% of 1rm.
rest 2-3 min bwn sets

Metcon
3-4 rounds for time
10-15m front rack lunge walk with rx db's
10-15 Toes To bars
10-15m hs walk or 3-4 wall walks

Optional Accessory Work
3-5x8-10 heavy db snatch, start rx, add weight.
3-5x8-10 heavy wall ball shots
3-5x40-60sec sandbag bear hug hold
rest as needed

Practice time;
(Ring) Pull-Up
Chest to Bar/Ring
Hips to Rings
Dip Support Top
Dip support Bottom
Ring Muscle-Up

Front squat
10-8-8-6
2-3 reps in tank

Calories on Row - Ski - Bike

3x 4min ON/1min OFF (Run 8x10m after 30/25 Cal)

3x 3min ON/1min OFF (Run 6x10m after 25/20 Cal)

3x 2min ON/1min OFF

20× 2min

1) Amrap:
10 Kevyt KK-heilautus
10 Goblet kyykky
5+5 Yhden jalan mave

2) Amrap:
8 Vuorikiipeilijä
20s Kaaripito
8+8 Yhden jalan linkkari

3) Kone

4) Kone

Deadlift

4 x 5

Go Every 3:00

Partner Workout

AMRAP 11

Athlete A )

Row 15/12 Calories
10 Box Jumps
5 Pull-Ups

Athlete B ) Farmers Hold KB´S 2x32kg/2x24kg

4 sets:
8 DB Bicep Curls
12 Push-ups
- Go heavy!!
- Rest 1-2min btw sets
Score: Bicep curls

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10 Romanian deadlifts with dumbbells
10+10 1-Arm shoulder press
:20s L-Sit hang

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STRENGTH
Shoulder press,
6 x 3 @ 95% of the heaviest set of 3 shoulder presses from 3 weeks ago.

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CONDITIONING

5 Rounds for time:
15 Dual kettlebell deadlifts, 32/24kg
15 Abrmat sit-ups
15 Dual dumbbell push press, 22,5/15kg

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 10 (hard)

1-Arm JM press,
3-4 x 10/10 (moderate)

Meadow raise,
3-4 x 6 (hard)