*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@65%, 5@73%, 3×5@78%, 5+ reps@78% 1-2 reps left for final set, *goal in theory ~6-7 reps, bs-%, rest 2-3min

3 x amrap 15 in pairs

1.
Partner A: row
Same time partner B:
1 round of
15 box step up
1min plank
15 ring row

2.
Partner A: ski
Same time partner B:
1 round of
15 kb clean
15 russian twist
15 gorilla row

3.
Partner A: bike
Same time partner B:
1 round of
15 goblet squat/air squat
1 min banded oh hold
15 slam ball

18min of
8/arm Single Arm DB Push Press
10/leg Split Squats
Big set of Leg/Knee Raises

Maastaveto 3x3x80%

Etukyykky 5x5
-nousevat sarjat
-ei fail!!

Takareidet kumpparilla 3x20

2 rounds for time :

Run 400m / Bike 800m
20 Sit-Ups
20 Shoulder Press 20/15kg

TC 10

15min, Practice Tall Cleans:
3 Tall Cleans
- Rest as needed btw sets

Every 75sec x10 (12,5 min)

1) ROW
2) 3 Squat Clean

Log score as weight used on the workout, for example:

20kg, 20kg, 22,5kg 22,5kg, 25kg

EMOM 16 ( Work 0:45 / Rest 0:15 )

1 ) Bike Calories
2 ) Ring Rows
3 ) Row Calories
4 ) Rest

Parin kanssa
2 kierrosta

6 min
1000m hiihto + maksimi toistot seinäpallo 3/4/6/9kg
2 min lepo
6 min
2000m pyörä + maksimi toistot yleisliike tasajalka hyppy
2 min lepo
6 min
1000m soutu + maksimi toistot askelkyykky kävely 10/20/30kg säkki pallo
2 min lepo

Kesto 48 min, kaiken saa jakaa vapaasti

AMRAP 20

Row 1000m
50 Wallball Shots
25 Deadlifts 80/60kg

Split as you like