1a) DB Push Press: 3 x 8. Rest 30s.
1b) 1-Arm KB Row w. rotation: 3 x 8 ea. Rest 30s.
*Use challenging weights for all sets. This is 3 ”work sets.”

3-5 rounds, rest as needed:

1) 10 Double KB Sit-Up
2) 5 Manmaker
3) 6+6 Bulgarian Split Squat (weighted if needed)

RPE 3-4

3-4x
A1: 10-12 Kneeling 1-arm arnold press L+R
A2: 10-12 Barbell row on a bench

3x
B1: Max Overhead hold w/ 70-75% of 1RM OHS
B2: Max plank hold

All the sets must be unbroken. Rest as needed btw sets.
Go heavy with arnold, but focus on stability.
After overhead hold go straight into plank.

Split jerk
1)
20 minutes of split jerks. Technique or climbing.
2)
EMOM 9
1.3 Split jerks (2 sec. pause in the dip and in the catch)
2. 5 T'n'g split jerks
3. Rest
3)
Paused Front squat. 6*2 around 70% of 1 rm

AMRAP 6
500m rowing
400m run
Max reps burpees.
Tuloksesi on tehdyt burpeet.

EMOM 8 min

10-15 pushups/ 5 HSPU
10-15 squat jumps

Intervals

AMRAP 3 min
20 russian KB-swings
10 goblet squats

• rest 3 min

AMRAP 3 min
15 seated WB
20 russian twists

• rest 3 min

Strength:

Build up to a heavy complex

2 snatch into 2 snatch balance

WOD:

12 minute EMOM

Even: 3 squat snatch @75% complex

Odd: Rope climbs

3x superset of:
30 Hollow rocks
30 Superman rocks
Rest 60-90sec

• 2-3sec pause at the bottom
• Go heavy
• Rest 2min btw sets