Partner workout

For time:
15 Synchronized Front Squats, 50/35 kg
50/40 Machine Calories
12 Synchronized Front Squats, 50/35 kg
50/40 Machine Calories
9 Synchronized Front Squats, 50/35 kg
50/40 Machine Calories
-- then --
24 Strict Handstand Push-ups / BOX Hspu/ Pike Push up
20 Synchronized Toes-to-bars
18 Strict Handstand Push-ups
20 Synchronized Toes-to-bars
12 Strict Handstand Push-ups
20 Synchronized Toes-to-bars
-- then --
24 Synchronized Burpees
40 Box Jump Overs@60/50cm
18 Synchronized Burpees
40 Box Jump Overs
12 Synchronized Burpees
40 Box Jump Overs
-- then --
9 Rope Climbs
5 Synchronized Wall Walks
6 Rope Climbs
5 Synchronized Wall Walks
3 Rope Climbs
5 Synchronized Wall Walks

Timecap: 40 mins

BOX FRONT SQUAT + 5× BOX JUMP

*syvyys 90°, takareiden kosketus boksin reunaan - räjähtävästi ylös! Hypyt heti kyykyn perään

5@barbell, 3-4×1@80%, fs-%, rest btw sets 2-3min

*split jerk to the other side on the next set

2×2× 1+1@barbell, 2×2× 1+1@70%, jerk-%, rest btw sets 2min

2×3@barbell, 3×1@70%, sn-%, rest btw sets 2min

AMRAP 14 mins
6x HSPU
12x TTB
24x Hang DB C&J 12/12/arm @22.5/15 kg

3 rounds for time of:
5 Rope Climbs
10 Strict HSPU
15 Atomic sit up
Shuttle Run 10x10m

scaling: pike push up

timecap : 18 mins

For time
50* Pull up
100* OHS 35/20kg
200* DU

AMRAP 30 with a partner:
50 Wall balls @9/6kg
50 Calorie Row
40 Anchored Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Barbell Rows @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @60/50cm
10 Burpee Box Jumps @60/50cm
*One person works at a time. Split as desired.

Rx+ Option: 10 Ring/Bar Muscle-ups in place of 10 Box Jump Overs

Strict Chin-ups: 4 x submax. Rest 90s.
- These are done BW or Partner Assisted Chin-ups
- Goal: 4 challenging work sets 2-3 reps short of failure.

Scaled: 4 x 3 reps heavy negative chin ups ( 10-12 sec lowering ) , floor supported if needed

1) DB Neutral Grip Floor Press: 5 x 10. Rest 90s.
2) Alt. DB Curls: 3 x 10 each. Rest 60s.