Shoulder Press

Find 3 RM in 15 minutes

AMRAP 9

20 Sit-Ups
20 Box Step-Ups
10 Kettlebell Swing 16/12kg

4x 12min

1)
4min Kone
6+6 Sivukyykky
Submax suorinkäsin Lankku tai käsilläseisonta

2)
6-8 Toistoa liike
Kepillä olkapäät
Valakyykky
Skorpioni
Submax rento roikunta

3)
6-8 Toistoa liike
Lisäpainoistumaannousu
Vatsakierto
Selänojennus boxilta
Dead bug
Submax Kuppipito

4)
4min Hölkkä (Kone)
6+6 Rengassoutu R-rankakierrolla
6+6 Pystypunnerrus Kp/Kk
6 Kuubalainen kierto

back squat wawes 3-1-3-1-3-1

*split both side 2=1+1

2x2x[1+2]@barbell, 1+2@up to 75%, 1+2@80%, 1+2@75%, 1+2@80%, 1+2@75% jerk-%, rest btw sets 2min

Back Squat

5 x 5, building.

Before each set 4 High Box Jumps

Go Every 3:30

2-3sets:

12+12 seated press
10-15 snowangel

FOR TIME
12-9-6
BMU / scaled c2b or pull up
thruster@40/30kg
bar facing burpee
.
.
FOR TIME:
30 wallball @20/14lb.
30 ttb
30 wallball
.
.
FOR TIME:
20/15cal echo
20 power clean@60/40kg
20/15cal echo
.
.
rest 5min between workouts / scale weights if needed

For time:
10,9,8,7,6,5,4,3,2,1 Deadlift 80/56kg
1,2,3,4,5,6,7,8,9,10 Bech press 60/42kg
Alternate btw DL and bench, so that it's 10/1, 9/2, 8/3....1/10.

AMRAP 7

40/30cal ski
5 rope climb

• remaining time max cal ski