Partner "Zeus"
(You Go , I go)

3 Rounds For Time
40 Wall Ball Shots @9/6kg
40 Sumo Deadlift High-Pull @34/25kg
40 Box Jump
40 Push Presses 34/25kg
40 calorie Row
40 Push-Ups
40 Back Squats (Bodyweight)

Timecap: 35 mins

Every 2:00 x4 sets:
1 Clean pull
1 Low Hang squat clean
2 Split jerk

Rest 2min...

EMOM x8:
1 Squat clean & Split jerk
@max 60%

Deadlift 10x1
"Biceps curls 3x15
Triceps extensions 3x15"

Chipper FT:

100 Thrusters 42,5/30 kg
80 Bar-over-burpees
60 KB swings 32/24 kg
40 CTB
20 HSPU
40 Ring dips
60 OHS
80 GHD sit-ups
100 DU (50/50 unbroken)

---

Cap 40 min.
You go, I go. Divide the reps as needed

For time:

1,6 km run or 10 minute ski/bike

Directly into 10 rounds of:
5 burpees over the box
5 T2B
20 m walking lunges

Finally, perform:
1,6 km run or 10 minute ski/bike

40 min timecap.

Legless rope climb 6x1
USA swing 3x20

Band-pull-aparts 5x15-25

Vipunostot taakse 5x15-25

Kapea penkki max3

Käsipainopunnerrus istuen 5x8-15

For time with a partner:
1000 Burpees

You can partition the reps anyway you want to and only 1 works at a time.

Every 3min 10 rounds

Alternating

A)
Run 100m
Hs walk 5-10m/ box walk
5 squat snatch 40/60

B)
Ab 10/12cal
9-15 T2B
5 cluster 40/60

Enjoy💚

800 Meter Run / Row / Bike

15-12-9:
Front Squats (42.5/30kg)
Chest to Bar Pull-ups

800 Meter Run / Row / Bike

15-12-9:
Thrusters (42.5/30kg)
Pull-ups

800 Meter Run / Row / Bike

(Time cap: 30min.)

• Ohjeistus:
• Tangon tulisi olla kevyt. Kaikki sarjat tulisi pystyä tekemään 1-2 osassa.
• Skaalaa painoja/toistoja/matkaa, mikäli tarve vaatii.