For Time
200 meter Plate Run @20/10kg
80 Plate Box Step Ups @60/50cm (You Go, I Go)
200 meter Dumbbell Farmer Carry @22,5/15kg
40 Synchron Dumbbell Hang Cleans
200 meter Plate Run
40 Synchron Plate Burpees
200 meter Dumbbell Farmer Carry
40 Synchron WB
200 meter Plate Run
80 Pull-Ups (You Go, I Go)

TC: 35'

AMRAP 30':
*5 POWER CLEAN
50/40 30/20
*5 BURPEES
*30 DU OR 60 SU

5 rounds for time:

Partner A:
400m run

While A performs, partner B:
3 HSPU
6 Box jumps
9 Wallballs

You go, I go.

No workout

FOR TIME 15':
27-21-15-9-6-3
PUSH UPS
BB OVERHEAD SQUAT
50/30 40/20

Takakyykky 6 x 2 x 80%

Tempaus taskuilta

4 x 2 x 55 - 65%
4 x 1 x 70 - 78%

Tempaus
4 x 1 x 80 - 90%

Dipit 3 x 15
Jalannosto 3 x 15
Reverse Hyper 3 x 15

A.
6x6 Backsquat (2sec pause)

B.
4x
4+4 Backrack reverse lunge
6+6 Lunge steps (2xDB)
20 Jumping lunge

C.
3x
10+10 One leg glute bridge (hip raise)
12 Cyclist squat (slow) (backrack/barbell)

D.
3x6 GHR

A.
* 2min. Row/Bike/Run

• 2 rds:
  4 Up & down dog
  6 Spider lunge + twist

• 1min. Row/Bike/Run

• 2 rds:
  4-6 Kang squat w/ barbell
  4-6 Ring row/Strict Pull up

• Mobility...

• Back squat:
  8x ~40%
  6x ~50%
  4x ~60%

Warm up

3 rounds
1 min bike or 200m run
10 good mornings with barbell
10 kettlebell swings

Deadlifts
E2MOM x 6
8 reps

• aim to add weight at least 2-3 times throughout EMOM
• do 2-3 rounds of 10 reps to warm up to EMOM

5 ROUNDS 1' PER STATION OF TOTAL REPS OF:
*DOUBLE UNDER OR SINGLE UNDER
*DOUBLE DB THRUSTERS
2× 15/10 2×10/7
*REST