• 45s. Row - Walk Out + Push up
• 45s. Row - Reverse lunge w/ twist
• 45s. Row - One leg V sit up

• 45s. Row - Ring Row

• Mobility...

Partner workout
1,5 min on / 1 off
3 rounds

16 pistols
Max Reps Ring mu/ Ring pull ups/ kääntöjä

16 push Jerks (50/70kg)
BOB (synchro)

16 Power clean (50/70kg)
MR DU’s (both)

16 WB
MR hspu

16 DB snatch
MR C2B / mu

Accessory

3 rnds

6 Strcit Pull Ups
8 Dumbbell Bench

3-4rounds:

max reps strict pull up / low bar pull up

For time:

21-15-9

Hanstand Push Ups
C2B
*after every rounds 10/8 cal echo bike

TC 11

Weighted Pull Ups

4-3-2-1-2-3-4, AHAP

Bench Press

2 x 8 x 65%
2 x 6 x 70%
2 x 4 x 75%

1000m Row

Then 3 rounds

20 Banded Pull Apart
5 Strict Pull Ups
6 Arnold Press
5 Burpees

2 rounds for time of:

• 50-cal. row
• 25 handstand push-ups

40min amrap
X unbroken wall balls
X unbroken box jump overs
X unbroken DU
Go for a number of reps you can hold unbroken for 30min. You should be able to talk in full sentences after each exercise. Goal is to not feel any burning/lactic acid throughout the workout.