Merkkaa aikasi! (For time)

500 m juoksu (run)

3 kierrosta (rounds):
- 5 leuanvetoa (pull-ups)
- 10 punnerrusta (push-ups)
- 15 ilmakyykkyä (air squats)

500 m juoksu (run)

Back Squat

3 x 3 x 65%
3 x 3 x 70%

SO 2:30

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