3 Rounds of:
25 Banded Leg Curls Each
10s Plank on Foam Roller (shown with rollout)

a) 3 rounds for quality
10-15 strict chin ups
20 GHD back extensions
10-15 plyo push ups
- käytä levypainoja 20/15 kg

b) engine work
12 min AMRAP
row/ski/ bike CAL

Row
EMOM 12
1. 15 /12 cal row
2. 18 / 15 cal row
3. 21 / 18 cal row
4. Rest

For time:
50 Burpees
Start every minute with 3 pull-ups.

50 Overhead squats 20/15
40 Russian swings 32/24
30 Cal bike

EMOM 6
1. 8-12 Strict pull ups
2. 6-10 Strict hspu
3. Rest
EMOM 4
1. 10-16 Kipping/Butterfly pull ups
2. 8-14 Kipping hspu

row 30 minutes

stroke per/min 22-26

HR 55-65%

20 min walk for calories

Partner workout
800 m shuttle run
42 - 30 - 18
Hand release push up
KB swing (24 kg/ 16 kg)
Jumping lunge
Thursters (35 kg/ 25 kg)
800 m shuttle run

Both partners can run and do reps simultaneously.

Time cap 15 minute

Back squat 10 x 10.
Use your body weight or women 0,75 x body weight.
Rest 2 minute between sets.