“Always Remembered”

Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (60/42.5)
2977 Meter Row “Cash-Out”

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push press (behind neck)

Shoulder press 3 RM, then 3x3 reps @ 80%

AMRAP 12
40 Cal. Row
30 Wall Balls
20 Box Jumps

3min Double Unders

AMRAP 12
40m Walking Lunges with KB
30 KB Swings
20 HR Pushups

Rollback Tricep Extensions: 75-100 total reps with a light weight. Rest as needed.

EMOM 30min EMOM:
1) row
2) 12 KB swings + rest of the min box over jumps
3) rest

10 Bar facing Burbee
6 DL @ 120/90kg

For 40 minutes in teams of 2:
3 000 m bike
200 m KB farmers carry 32/24 kg
100 Double unders

Share the work. One works, one rests.

Sledpull/Sledpush in teams of 3:
15 Minutes of tough work in 15-20m efforts

• Work hard and try different variations
• Pushing on black floor is better for heavier loads.

6-8-10-8-6

-3 sec controlled tempo in every movement

Romanian Deadlift
Rest 30 sec
Ring row
Rest 30 sec
Single arm bicep curl
Rest 30 sec
Triceps with barbell
Rest 30 sec
V-up
Rest 30 sec
Floor press with DB
Rest 30 sec

First round 6 reps every movement, second round 8, third 10 etc.

Raaka rive TAI raaka tempaus 6x3 (nopeus/tekniikka, painot noin 75%)
Stoppi-kyykky 5x10x50% (1-3s)
"Numero-vatsat" x 3 kierrosta
Suorinjaloin mave yhdellä jalalla 3x12-20/jalka
Etuheilautus 100 toistoa mahdollisimman pienellä sarjamäärällä / lyhyessä ajassa: Naiset 16kg TAI 20kg. Miehet 32kg TAI 36kg.

Hyvällä sykkeellä treeni läpi!!!