In teams of two for 40 minutes:
2000 m row
10 rounds of “Chief” w/ DBs

Share the work. One works, one rests.

40 min running clock

1000/900m Bike erg (näyttö alhaalla vastus 0)
KB windmills 6/6
Easy shuttle run 100m
Scapular push-up + scapular pull-up 10 each
walking lunges bodyweight 40 m

Shuttle run 7,5m

A.) HS hold practise with partner

B.) For quality with partner

4 rds
100 DU/ 200 Singles
kuperkeikka 4 reps each
kottikärrykävely 20m each
vatsalihakset parin kanssa 10/pää

Power snatch 5x2
Snatch pull 5x3

4 Rounds For Time
10 Hang Split Snatches, Right Arm @22,5kg/15kg
1 Rope Climb
10 Hang Split Snatches, Left Arm
1 Rope Climb

TC: 12'

-Hollowpito 3 x 10 sec
-Teräsmiespito 3 x 10 sec
-Seinän työntö 3 x 10 sec
-PEP niin lähelle seinää kun voi 3 x
-Käsilläseisonta seinää vasten
-Pystypunnerrustekniikka
-Abmat sit up
-DU

AMRAP 10 min
15 pushups
10-50 DU > 100 SU

Warm up of the week(8)
10 jing jangs
10 arm circles foward and backwards
10 heels to rear
10 plyo
10 inchworms
10 lunges
10 hollow rocks
10 halo
10 goodmornings
10 pvc press
1:00 min pigeon per side

Workout(12)
Amrap 12
4 ring row/pull ups-challenge-2 bmu
8 db ground to overhead 35/20-challenge-50/35
250m row

Opt(15)
1600m walk/run
snatch-form first
bench 10-8-6-4-2-1
5x5 hip ext

Finisher
50 leg climb
1:00 bf stretch

17’ AMRAP of:

15/10 Ring Dips

12 KB Sumo Deadlift High Pull @32/24kg

9 M / 6 W Push Ups