Buy in: 800 m run - perform together

35 min AMRAP
(Partners will split everything evenly)
100 DUs/ SUs
90 Air squats
80 Push-ups
70 STO
60 Pull-ups / TRX Rows
50 Hang Clean
40 Box Jumps
30 Clusters
20 T2B/K290
10 HSPUs
2 Rope Climbs / 6 Rope Pulls

Cash out: 800 m Run -perform together

For barbell movements such as Shoulder To Overhead, Hang Clean, and Clusters you want to choose a weight you can maintain technique but also be slightly challenging.

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 40 minutes of:
1000 m row
100 KB deadlifts
1000 m row
100 KB lunges
1000 m run
100 KB swings

Tempaus puolikyykkyyn + kyykkyyn
8x1+1@80-

VAPU 1RM

Takakyykky
5x3@75-85, 3 sek stoppi kulmassa alas mennessä.

5 rounds, total reps:

0:20 on, 0:40 off

Thrusters 60/42,5kg ,50/30kg
Bar MU, strict pull ups
Burpees

EMOM 10
35+
1 min : 4 Ring MU
2 min : 9+9 pistols

40+
1 min : 5c2b
2 min : 5+5 pistols

shoulder press 5 x 5 sets kaikki samalla painolla

Rinnalle veto (lämmittely, herättely, tekniikka) 5x3
Tekniikkavedot 5x8 (painot 50-70% maksimista)
Etukyykky 3x6
Linkkuveitsi 5x10-15

Back squat

6x10-12@65-75%
btw sets 3 high box jumps, rest as needed

4 rounds for time of:

Run 400 Meters
15 Wall Ball Shots (6 / 10 kg)

korkea Te-veto + tempaus riipusta (puolesta reidestä)
1+1@70 x 3

Raakarive + Rive (puolesta reidestä)
1+1@65 x 4

VAPU, 2sek pito ylhäällä

3x3@75%