Teams of 2
Buy in: 50 partner wall balls
30 Power cleans 40/30
350m run
30 Calories
-1 min rest-
25 Clusters 35/25
350m run
25 Calories
-1min rest-
20 Power snatch 30/20
350m run
20 Calories
Cash out: 25 Burpee box overs

Partner Workout

0:00 - 8:00
Wall Balls @9/6kg
Turkish Get-ups @24/16kg

10:00 - 18:00
Power Cleans @60/42.5kg
Barbell Roll-outs

20:00 - 28:00
Max Calories Bike/Row/Ski

First and second one - both partners working, split and change as you wish. Strategy is your choice!
Machine - one working at a time here!

”Power Shrugs” 5x5x40-50%

Maastaveto 5x2x85%

Kapea penkki 5-8x3 (75-85%)
-nousu kovaan kolmoseen
-suht lyhyet palautukset 2-3min

Strength

3*3 tall jerk

7*2 Jerk (pause in catch)

Workout

In teams of 3-4
5 rounds each for time

yoke carry to sandbag
4 sandbag over yoke
1 length sandbag carry

one player working at once

Thruster 3 x 1

bar Dip 4x 12 90 sec rest
Big Kip accumulate 30 reps - make the hip go booom!
Chest to bar kipping pull up accumulate 40 reps

• perform anyhow
• use bands if needed

3 rounds
250 m row
10 passthroughs
10 seated DB press

Strict press
E2MOM x 5
10@50%
8@60%
6@70%
4@80%
2@85%

Then
Attempt a 1RM

Shoulder press 2x1

Toistot raskaita

• Go with the feeling

Teams of 3
As a sprint:
25 Dumbbell snatches
200m Run
25 Kbs
200m Run
25 Db Stoh

200m run

20 Deadlifts
200m run
20 Hang power cleans
200m run
20 Stoh

200m run

15 Front squats
15 Back squats
15 overhead squats

700m team run

Weights:
40/30 BB
20/15 DB
24/16 KB