PARTNER WORKOUT OPTION
IN TEAMS OF 2...
AMRAP x 16 MINUTES
10 Toes to Bar / Knee Raises
12 Back Rack Alt. Lunges@43/30kg
14 Box Jump Overs / Step Overs
P1 and P2 will complete this workout in a waterfall format. P1 will complete 10 Toes to Bar, P2 will complete 12 Back Rack Lunges, P1 will complete 14 Box Jump Overs, then P2 will complete 10 Toes to Bar, and so on. P1 works while P2 rests.

REST 3 mins

AMRAP x 11 MINUTES
11 STOH @43/30kg
11 Wallball@9/6kg
11 Plate G2OH@20/15kg
Same waterfall format so P1 completes STOH, P2 completes wallballs , P1 G2OH etc

Seated shoulder press
5x3r @ 80% from best shoulder press
90s. recovery

Warm up lifts:
5@40%
4@50%
3@60%
3@70%

7 sets of Deadlift
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 1 @80%
Set 6: 1 @85%
Set 7: 1 @90%
- Rest 2min btw sets

20s on - 20s off for 5 rds
a) chin over bar hold (added weight, bodyweight or assisted)
b) bottom of push up hold (chest ~5cm from the floor / target)
c) hollow hold
d) alt. ring archer push up / ring push up / top of a ring push up hold

Rasittavuus RPE 6,5-7,5

Every 1:30 x 15:
1 Power Clean + 1 Front Squat + 1 Clean
- Start @45% 1RM Power Clean

5 sets of Front Squat
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 1 @80%
- Rest 2min btw sets

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s erg
20 Banded W pull aparts (kyynärpäät kyljissä kiinni)
10+10 1-Arm shoulder press
5 Burpees
:20s L-Sit hang

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STRENGTH

Shoulder press,
Build up to 4 rep max in 3-4 sets.
5 x 4 @ 90% of the heaviest set of 4 shoulder presses.

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CONDITIONING

8 Rounds for time:
8 Toes to bar
6 Bar facing burpees
4 Overhead squats @ 60% of snatch 1RM.
Rest 1:00 min between rounds.

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ACCESSORY

Hammer curl into shoulder press,
3-4 x 8 (hard)

1-Arm JM press,
3-4 x 8/8 (moderate)

Meadow raise,
3-4 x 6 (hard)

3-4 Sets:
12 Standing DB Lateral Raises
- Rest 1min

3-4 Sets:
12 Underhand Barbell Bent Over Rows
- Rest 1min

3-4 Sets:
12 SA DB Standing Skull Crushers (each side)
- Rest 1min

3-4 Sets:
12 Alt. Seated DB Bicep Curls
- Rest 1min

For Time:
4 rounds:
20/16cal Row
30m Dual KB Front Rack Carry
————Rest 3:00————
4 rounds:
20/16cal Ski
10 KB Cleans L+R
10 KBS (US)
————Rest 3:00————
4 rounds:
15/12cal AB
10-15 Burpees
————Rest 3:00————
4 rounds:
200m Skillmill Run
20-30 Hollow Rocks + 30s Plank Hold

TC 55min