TEAM (of 2)

A. AMRAP 10 min

A: 1 round of Cindy + 1 round of DB DT

B: Max meter rowing

Change when partner finish the Cindy and DT rounds

10 min rest

B. AMRAP 10 min

10 syncro burpee over the bar

20 partner medball sit ups

30 DB thruster (indy, split as you need)

Push press 5x3
CNJ 5x2
Back squat 5x3

Active Recovery

Swimming/Biking

"Bubbles"
For Time:
1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs (30"/24")

*After each round, 25 Double-Unders

Backsquat 16 RM

Miehet: 75 strict pull-up
Naiset: 50 strict pull-up
*every break add 2,5/1,25kg weight
(eli 75/50 leukaa pitää tehä, aina kun joutuu tulee tangosta alas lisää painoa vyölle, levätkää 2-3min sarjojen välissä.)

Tempaus 2x2x75%, 3x2x80%

RiveMave + Rive taskuilta + rive, 2x(1+1+1)x70%, 3x(1+1+1)x75%

Puolesta reidestä tempaus veto 2x3x100%, 3x3x103%

Takakyykky 1x3x78%, 1x83%, 1x3x78%, 1x86%, 1x3x78%, 1x89%

Voimatempaus 3x5, keskiraskas

Front squat 3 RM, then 3x max reps @ 80 %

A/ In 15 min daily max Power Clean

B/
1 Round of:
30x Box Jump Over @60/50cm
30x Thrusters @ 40/30kg
30x C2BPU
Then,
2 Rounds of:
15x Box Jump Over @60/50cm
15x Thrusters @ 50/35kg
15x C2BPU
Then
3 Rounds of:
10x Box Jump Over @60/50cm
10x Thrusters @ 60/40kg
10x C2BPU

TC: 28'

Team of 4:
2x

1. AMRAP 4'
   200m row
   12 Sit up

2. AMRAP 4'
   10 DL
   10 Bar facing Burpee

3. AMRAP 4'
   12 USA Swing
   10 Goblet Squat

4. AMRAP 4'
   12 Alt. DB Snatch
   10 T2B/K2E/Hanging knee raise

• Partner 1 and Partner 2 starts working at the first station. P3 and P4 starts at the second station. After 4 minute everyone goes to the next station.