Warm up
2 rounds
1:30 cardio machine
10+10 banded side steps
10 banded hip bridge
10 banded air squat
then 2 rounds
7 up downs
7 GTOH with plate
14 plate hops
rest 30s bwn round

Metcon
12-9-6 reps
burpee
GTOH
perform 30 plate hops after each round

Strenght
Box Squat 2x10reps + 3x5 reps (to bench or 50cm box)
rest 2-3 min bwn sets

Accessory
2 rounds
8-12 bulgarian squats @bodyweight (tempo 2-31X1)
8-12 strict knee raises (controlled down)
rest 1.5-2 min
tempo means 2-3 sec lowering down, 1 s pause and up.

Amrap 16'
Partner Workout IGYG

20 Wallball
20 Burpee to Target
40m Heavy Farmers Carry

(Use Heavy 2 x DB/KB's)

4 Sets of 10 reps:

Dumbell Bench
or
Floor Barbell Bench

2-3sets:

10+10 suitcase deadlift
10-20 banded pull apart

4 rounds for time of:
50/40 Row Calories
40 Partner Wall Balls, 9/6 kg,
30 Alternating Box Jumps, 60/50cm
20 Dumbbell Burpees, 2x22.5/15 kg
10 Burpee Pull-ups

Complete in teams of 2.

Row Calories- divide anyhow
Dumbbell Burpees- divide anyhow
Burpee Pull-ups- divide anyhow

Time cap = 35 min

EMOM15 (45s ON/1s OFF)
1: single leg glute bridge
2: single leg glute bridge
3: sideplank
4: sideplank
5: mountain climber

4rds FQ
10+10 single leg DBL DB/KB front rack box step up
10+10 single leg DL
10+10 miniband sideplank clamshell

Penkki 10-8-6-4-2

Maastaveto 10-8-6-4-2

Snatch pull + hang muscle snatch + ohs
3x 3+3+3 @kevyt, tankolämppä

Power snatch + hang power snatch
4x 1+1 @70-80%

Tempaus
4x 2 @raskahko 80-85%