Bench press/ floor press 3 x 8 reps

Bench Press

6-6-4-4-2-2-2

Go. Every 3:00

Thruster 5x5
* -nouseva paino
-lepo 3-4min sarjojen välissä*

AMRAP 10

Buy-In: Row 1000/900m

10 Deadlift 60/40kg
10 Push Ups
15 Sit Ups

1) kick up to handstand + HS hold 3x(3+30s)
2) partner assisted ring Mu or ring row MU 5x5

Partner workout

AMRAP 10 min. (switch after full rounds)
6 target burpees
9 toes to bar
12 calories bike/row/ski

REST 2 min.

AMRAP 10 min. (switch after full rounds)
6 box jump overs (60/50 cm)
9 wall balls (9/6 kg)
12 calories bike/row/ski

REST 2 min.

AMRAP 10 min. (switch after full rounds)
6 renegade rows (2x22,5/15 kg)
9 push ups on dumbbells
9 calories bike/row/ski

45 min PK
10 ring rows
30s plank
30+30s bottom of pistol squat
1000m machine
1000m machine
30s HBH
30s ABH
10 KB jeffersson curls
10 side squats , alternating
12 bicep curls with a bar

Every 2 min x 4

5 pull up / 3-5 MU
6-10 push up / hspu
15 air squat

REST 2 min

3 power snatch 60/40kg
6 high box jump
9 T2B / T2ring

REST 2 min

1 Rope climb (legless)
9 KB swing 32/24kg
40m Sprint

REST 2 min

6 DB C&J 22,5kg/17,5kg
10 m HS WALK
10 Pistol squats

Rest day- what did you do?

Trap Bar deadlift 4x5