Partner workout ( You Go , I Go)

For time:
60 Row Calories
60 Dumbbell Overhead Walking Lunges, 22.5/15 kg
30 Bar Muscle-ups / Strict pull up/ partner assisted pull up)
30 Row Calories
30 Dumbbell Overhead Walking Lunges, 22.5/15 kg
15 Bar Muscle-ups
60 Ski Erg Calories
60 Alternating Dumbbell Snatches, 22.5/15 kg
30 Kipping Handstand Push-ups
30 Ski Erg Calories
30 Alternating Dumbbell Snatches, 22.5/15 kg
15 Kipping Handstand Push-ups
60 Bike Erg Calories
30 Alternating Dumbbell Devil Press, 22.5/15 kg
30 Bike Erg Calories
15 Alternating Dumbbell Devil Press, 22.5/15 kg

Time cap: 30 mins

RX+ : double DB

Shoulder press

4x5

Vertaa viime kertaan
Vikoja kertoja vitosia

AMRAP 20

Bike 1000 / Row 500m, alternating each round.
20 American Swing 16/12kg
30 Sit-Ups

Upperbody accessory 15 minutes of :

10 Hollow pos. Banded pull-down
10 + 10 DB Row
10 Scull Crushers
10 Reverse Flyers

rest as needed between movements

Bench Press, Pause on Chest 2 sec.

3-3-3-3-2-2-2

Go Every 2:30

Front squat

3 x 3 @ RPE 7-8 (80-86%, 2-3 RIR), rest 3:00 between sets

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
8-12 Swede crushers
10-15 DB Lateral raises

10-15 min hölkkä

10x 400m / 2-3min juoksu
90s lepo

4x10 tempo

EMOM x 8-12

1) machine
2) 5 clean pull + 5 hang power clean + 5 hang squat clean
3) machine
4) 5-10 front squat + hollow hold