Parin kanssa soutu

240/180 cal aikaa vastaan, soutaja vaihtuu aina tasaminuutilla

Aikaraja 14min

4 kierrosta

10 käsipaino penkkipunnerrus
8 rengassoutu
1min sivulankku
1min lepo

For Time:
Buy in:
45/36 Calories Row

Then, 10 Rounds Of:
15 Wall-Balls @9/6kg
10 Toes-To-Bars
5 KB Snatches @2x16/12kg

Buy out:
45/36 Calories Row
- Workout is done with a partner, split the reps anyhow

6 x alkavalla 2 minuutilla
1 raaka rinnalleveto, aloita @80% ja rakenna pienillä korotuksilla päivän raskaaseen painoon

E2MOM
7 x 4-6 push press

- leave 1-2 reps in the tank

3x7 reps @69-73-77% of 1 rm.
rest 3 min between sets.

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

W: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min.

AMRAP 5
30 Double-Unders
10 DB Snatch @22,5/15kg

• Rest 1:00

AMRAP 5
15 Burpees
10 KB Swings @32/24kg

• Rest 1:00

AMRAP 5
Find your 1-rep max Clean

5 x 3 deadlift
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

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