PARTNER WORKOUT
1) 12 Minute AMRAP:
- 30 Wall Balls
- 30 KBS @ 35-53/16-35 lbs.
- 600 Meter Run
* One partner works at a time, reps are split evenly and as needed between partners on the Wall Balls and KBS. Split the run into 100 meter increments.

... REST 3 MINUTES...

2) 12 Minute AMRAP:
- Min. 1 - Partner 1 performs Max Cal. Row/Ski Erg/Airdyne/or Stationary Lunges (1 Lunge on each leg = 1 rep) while Partner 2 performs Max Burpee DB/KB Ground to Overhead @ 25-35/10-25 lbs. On Minute 2, partners will switch movements and continue this pattern for 12 minutes.

• Important - the Burpee Ground to Overhead is a unique, fun and challenging movement. Holding a pair of DB's, perform a Burpee and, upon standing back up, perform either a double DB Snatch or double DB Clean and Jerk. Either way is fine as long as the DB's arrive in a fully locked out position overhead. If using KB's, perform a regular Burpee without holding the KB's and then pick the KB's up after the Burpee to perform the Ground to Overhead. Again, Double KB Snatch or Double KB Clean and Jerk is fine as long as weights arrive overhead in a fully locked out position.

  • Notes - The 3 Minute REST period between these workouts is not a significant time period. You are essentially doing 24 minutes of total work with a short break between, so pace accordingly. What we want to see is a steady, consistent pace throughout both AMRAP's, especially on the second AMRAP. Find a number on the first two minutes and try to maintain that for the duration of the 12 minutes. What would be ideal is, let's say you get 15 calories on the Rower the first round and 14-16 calories on your last round on the Rower. That is great pacing and what we are striving for. What you do not want to do is get 18 calories on the Rower the first minute and finish with 7 calories on the Rower on your final round. That means you went out way too fast and spiked your heart rate too quickly. All in all, have fun, push yourself, and enjoy your Saturday!

Rinnalle Veto (tekniikkaa / kropan herättelyä)
Maastaveto 4x8x65-75%
Etukyykky 5x5-8
Jalkanostot roikkuen 3x "max toistot" (polvennostot ok)

5 sets
4* Back Squat
1-2min rest
3* Weighted Pullup
1-2min rest

4 rounds
Run 100m
10x Pull-ups
10x Hand release push-ups
20x Sit-ups
30x Squats

21-15-9 and row/run rounds for time:

Burpees
Kettlebell Swings (24/16)
Double-Unders
110/85 cal row or 7 minutes run
3 min rest

NOT For Time:
75 GHDSU
75 Hip Extensions
50 GHDSU
50 Hip Extensions

1)
20 minutes to go up in weights with the following complex:
One snatch hi pull + one hang squat snatch + one overhead squat
2)
EMOM 10
2+2
Two snatch grip push presses + two overhead squats
3)
Snatch pulls 4x3 90-100%

3 kierrosta

15 veneläinen kahvakuulaheilautus
5 etunojapunnerrus
10 rengassoutu
5 käsipainothruster

Max rounds in 12 minutes
10x Push-ups
15x Sit-ups
20x Air squats
30x Jumping jacks

Find your 1RM Back Squat and 1RM Strict Press