Partner Workout

EMOM 10mins
Even : Syncro Cindy with ( clapping alt push up)
Odd : Syncro goblet squat bottom Hold 30” @24/16kg

3 mins rest

For time
3 mins ON / 1 min OFF
Complete 16 rounds (relay style)
24 Double Under
6 Dual Kb thruster @2x24/16kg
3 burpee box jump overs@60/50cm

Timecap : 19 mins

600m at Fast, 400m at Easy
600m at Fast, 350m at Easy
4x (30sec at Sprint, 60sec Rest)
600m at Fast, 300m at Easy
Total: 3500m

The sprint paces equal the average watts from your 1min test.
The fast paces equal the average watts from your 6min test and the easy paces 50% of the average watts from your 6min test.

Record the distance (meters) from your fastest 30sec sprint.

5 Rounds for time TC 10'min

Treenaaja / Kuntoilija

5 Clean & Jerk or Press
6 Burpees jumping over the barbell

60/43kg / HAP

Every 90 s for 5 rounds (alternate A+B):

A. 3 HSPU Deficit / Strict / Kipping / Box / Pike (1"s Hold at top position)
B. 12-15 Cal Row

Push press, build up to heavy 5RM
+
2x8 reps @85-90% of 5RM

5 x 3 min 2KB'S MAN MAKER'S

• Punnerrus
• Renegade row
• Heilautus
• High pull
• Rive
• Työntö / VP
• Kyykky

2min huili kierrosten välissä

3-minute Echo Bike + 3-minute Row
+
5/way Scapular rolls
10 Handstand shoulder taps
5 Ring row transitions
+
2 rounds @ increasing pace
1 Ring muscle-up
4 Strict handstand push-ups
6 Air squats
1 Shuttle run
1 Rope climb
1 Handstand walk
4 DB hang power clean and jerks
4 DB walking lunge
6 Hand release push-ups
60-second Air bike between rounds

E3MOM x5:
7-15 T2B / K2E / toes-to-rack
14-30 s.a. kb suitcase dl
20-40 DU / 40-60 SU

Työaikatavoite: ~1,5min / kierros, TC 2min / kierros.

Find your 10 rep max