Max cals/reps in 10min (38min):

A.
Ski-erg
10 DB snatch + 8 burpees over DB

Rest 4min

B.
Assault bike
10 Double kbs (russian) 16/12kg + 8 Double kb front rack walking lunges

Rest 4min

C.
Row
10 SDLHP 30/25kg + 8 WB 9/6kg

Athletes must switch places after each time they finish 1 set of movements (10+8). Both athletes must work at the same time. If you need to rest, both rest at the same time.
Score = total cals + total reps

Tempaus 5x2@60%

Rive + työntö 5x(1+1)@60%

Takakyykky 3x2@50% (terävästi ylös)

15min AMRAP:

2 Team max distance seated sled pulls @ 40/25kg

-1 person working at once
-Team mates can help take rope & move it to the other end of the gym
-Team mates can adjust load if needed & help other team mates
-Both arms must be used throughout the pull

40 minutes ski, row, bike, walk (pk sykkeillä)

• mobility

• 3 Round of:
Standard Push Ups 30 reps
Sit Ups 40 reps
Air Squat with MB (9/6Kg) 50 reps

10 min EMOM

Joka alkava min

tempaus riipusta + valakyykky, AHAP

10 min EMOM

1 x C&J

30 minutes row
30 minutes Ski

PKPKPKPKPKPKPKPK

Emom
4 kierrosta

1min käsipainoilla max aika
2 min hollowpito
3 min painoniirto max reps

Progressioita
Seinään päin selkä ja nenä seistään/kävellään
Kaverin kanssa seistään/kävellään
Ilman tukea seisten / kävellen