Strict press

Build up to a 1RM for the day.

AMRAP 7

10-14-16-18-20..etc
Kettlebell Swing 24/16kg
2-6-10-14-18..etc
Burpees

Strict Pull-Ups

3-3-4-4-6-6

Go every 2:30

Mave 3-4x 4, nousu v1

5 kierrosta

300m/600m koneella/ hölkkää
10 Ilmakyykkyä
5-8 Punnerrusta

Partner workout

In 16 mins
Buy in:
30 synchro line facing burpee
then in remaining time
AMRAP of :
7,5m- 15m- 22,5m- 30m ....
DB walking lunges @ 2x22,5/15kg (switch after each 7,5m)
2 wall walk each person after each set of lunges

Rest 3 mins

In 16 mins
Buy in:
600m partner run
then in remaining time
AMRAP of :
4 -8-12-16.... (YG,IG)
DB complex ( 1rep = 1 renegade row L,R + Push up) @ 2x22,5/15kg
30 partner wall ball @9/6kg after each set

Voima
E2MOM, 4rds
Strict pull up 4-6

E2MOM, 3rds
Pull over on bench 10
*use db or plate

Metcon
Tabata1
Ring row
Burpee/ Up down

Tabata2
Ski / row cal

*Rest 2min btw tabatas

Voima
EMOM 8
Ring row 6
Plank hold 15-40sec

Metcon
30-20-10reps for time
WB
Sit up
Ergo cal

5 rounds
200m Air runner
10/8/6/4/2 overhead squat @40/45/50/55/60

Then

5 rounds
200 row
5/4/3/2/1 front squat @50/55/60/65/70

Then

5 rounds
200 ski erg
5/4/3/2/1 back squat @60/70/80/90/100

AMRAP x 10
20 DU / 40 SU
10 Plate Sit Up @15/10
5 C2B / Pull Up or Jumping Pull Up

Rest 2 mins btw

AMRAP x 10
20 DU / 40 SU
10 Plate Thruster
5 HSPU / Pike Push Up

Rest 2 mins btw

AMRAP x 10
20 DU / 40 SU
10 Plate GTOH
5 T2B

Rx+ @20/15

Kyykkytolpista kakkosen maksimi.