Reach 300/250 cal in row with a partner

Every 3 mins :

Partner A - Completes one round of “Cindy”
5 Pull up
10 push up
15 air squat

Partner B - Completes one round of Dumbell “DT”@2x22,5/15kg
12 Deadlift
9 Hang power clean
6 Push jerk

Start the Workout with Cindy and DT, then rowing!

Timecap : 40 mins

5min Amrap

2-4-6-8-10...
Boxihyppy
Istumaannousu

2min tauko

5min Amrap
2-4-6-8-10...
Rengassoutu
Seinäkävely

2min tauko

5min Amrap
Kalorit tai metrit koneella

Loppujähy:

Kuppipito-tabata 8x20s/10s

Back Squat

3 x 4 x 80%

Pausing clean deadlift

3 x 3, 90 - 95%. 2 Sec pause on mid tight

Power Clean + Hang Squat Clean

5 x (1+1) x 70-75%

Tall Clean

5 x 3, light weight. 2 sec pause on bottom

2 Rounds

10 Air Squat
5 Push Ups
10 Scapula Pull Ups

2 Rounds

10 Wallball
3 - 5 Strict Pull Ups

Banded Lats Stretch 1:00 / Side
Banded triceps Stretch 1:00 / Side
Banded pass through 1:00 / Side
Frog Stretch 1:00
Ankle Stretch 1:00

For time :

21-15-9
Kb Swing 32/24kg
Burpees

...into

3rnds

500m Row
21 Burpees

15 - 20

Pausing Snatch Deadlift

3 x 3 @ 95-100%. 2 sec pause at mid tight