With partner, split the reps

00:00 - 03:00
- max reps deadlift 80/55kg
03:00 - 06:00
- max reps wall ball
06:00 - 09:00
- cal row

EMOM x 30

1) machine
2) 5-10 stoh
3) rest

Complete as many rounds as possible in 20 minutes of:

• 8 Strict Pull-ups
• 8 Box jumps, 36" box
• 12 Kettlebell swings, 2 pood

AMRAP 15 – with a Partner
20 Bar Facing Burpees
30 Thrusters 50/35kg
40 Calories

Basic Endurance with Partner

50 Partner Sit-Ups
50 Partner Wallball
60m Wheelbarrow
50 Cal Anymachine ( other ride / other plank )
30 Partner Pull-Ups
100 Partner Single Unders
10 Skin The Cat

10min alkavalla minuutilla

1. 10 thruster
2. 35 tuplanaruhyppy

Sots Press ,Behind Neck Snatch Grip ( Light weight / Wooden Stick )

5 x 3

Go Every 1:30

3x3
snatch pull
(95-110% of snatch 1rm)

Back squat progression VK 1/3
4x 1 pause back squat + 3 back squat
@75-80% 1RM (2-3 RIR)

Kolmen viikon progressio. Sarjoissa ensimmäinen toisto tehdään aina pausella ja loput normaalina kyykkynä. Viikoittain sarjoissa on yksi kyykky vähemmän ja painot kasvavat.

48 Minutes Of :

60/50 Calories Any Machine
4 Strict Pull-Ups ( Use Band / Weighted )
60/50 Calories Any Machine
8 - 12 Dumbell Bench Press