4 rounds:
10 Front Squat (70/50kg) bar from the ground,
10 Strict Pull-Up/C2B Pull-Up.
Time Cap 16min.

In Pairs:

Both perform 5 times each movement

30 sec max effort row
30 sec REST
30 sec DU´s max effort

Score is = Calories+ DU´s

20 intervals, 60 sec of work and 20 rest;

1 min Row
1 Min AMRAP of 5 Thrusters & 5 burpee over bar

Palauttavaa liikuntaa. PK sykkeillä 30-40min

5 x alkavalla 2 minuutilla

5 raaka tempaus, aloita todella maltilla ja hae vain tuntumaa pidempään sarjaan

3x8 Seated DB Press

• As heavy as possible

1 clean + 2 front squats

Build up to something heavy with good technique. First rep is squat clean.

6-8 sets of 5 back squats
8RPE 2 mins rest after each set.

For Time;
1 Person Runs 800m to beach and back
1 Person 1km /800m Row
60 pull ups
80 STOH 60/40kg
160 Wall balls 9/6kg 3.05m or 2.7m
80 hang power clean
60 T2B
1 Person Runs 800m
1 Person 1km/800m Row

TC 35 Minutes

You must switch the person running and rowing on the last set. You must wait until both athletes are done running and rowing before you move on. Everything else is ygig.

65% 4x8
65% 8 +
Again use the same max as previous (3RM)