AMRAP 12

1-2-3-4-5-6...
Pull-Ups
21/15 Cal Bike Erg
15 Push-Ups
10 Tuck-Ups

EMOM 8:
1: 10-15 T2B
2: 20sec Hollow Hold
- T2B should be completed unbroken

Voima
Strict pull up 4x 4-6
-matala tanko/kuminauha
-rest 2min

WOD
partner WOD
4min Amrap
P1 Row 100m
P2 air squats
-rest 1min between amraps

4min Amrap
P1 Row 100m
P2 sit ups
-rest 1min between amraps

4min Amrap
P1 Row 100m
P2 kb swings

AMRAP7
20 DU
10 heavy db snatch (30/20)
5 HSPU

AMRAP25 w/ partner, YGIG, divide anyhow:
24 double kb/db weighted burpee box get over (2x16 / 12)
36 double db floor press (2x22,5 / 15)
48 kbs (24/16)
- rest 1min btw rounds -

OHS
- 4x3, RIR ~1
- sets e2:30

40' min workout In Pairs

Treenaaja

One at Bike and another performs:

Full round of:
5+5 DB Snatches 22,5 / 15kg
5m Handstand walk
5x 15m shuttle runs (7,5m + 7,5m)
5 Bar muscle ups / C2B

Bike moderate Pace

Kuntoilija

One at Bike and another performs:

Full round of:
5+5 DB Snatches 12,5 / 7,5 kg
15"sec - 30"sec Hs hold
5x 15m shuttle runs (7,5m + 7,5m)
5 Pull-ups / Jumping

Bike moderate Pace

Every 3'min for 5 sets:
1 Squat clean + 1 Front

Then.

1' min Max Reps @ 90%

Wu: 10' @ Moderate pace

Treenaaja ________________ Kuntoilija

10 Cal Ski _________________ 10 Cal Ski
5"sec HS hold _____________ 5"sec HS hold
5 T2B ______________________ 5 K2E
10 Box jump 24"/20" ______ 10 Box jump / Steps 24"/20"
15 Cal bike ________________ 15 Cal bike

20'min to find your 1RM - Deadlift