Partner workout

AMRAP 12 Minutes (relay style)
12 Dual DB Hang Squat Clean@2x15/10kg
9 Burpee over DB
9/6 cal Machine

• switch after every full round Rx+: 2x22,5/15kg

4 Minutes Rest

For Time (You go, I go)
100 Simple Under (each)
80 Wall Ball @6/4kg
60 Partner Medball Sit-up
40 Dumbbell Box Step Over @1x15/10kg
20 Clapping Push up
In Remaining time max cal Machine

Time cap: 15 min.
Rx+: 50-50 DU, Medball@9/6kg, DB@22,5/15kg

AMRAP60:

1000m Bike/Row
50 Box step overs
1000m Bike/Row
50 Russian twist
1000m Bike/Row
50m Walking lunges
1000m Bike/Row
50 Alt. V-ups
1000m Bike/Row
50 Air squat w medball

3rnds fot time

800m Run
30m Weighted walking lunges
30 Cyclist squat
2000m Bike

3rnds fot time:

1000m Bike
30m Weighted walking lunges
1000m Bike
30 Burpee board jump/ GHD
1000m Bike
30 Deadbug + Tuck ups + alt. V-ups

1) E2:30 x5:
6-6-5-5-3 takakyykky
Max määrä leuka*
*kumppari/jalka-avusteinen/renkaissa

2) 12min omaan tahtiin:
10 takakyykky @50-60% ykkös-osiosta
6+6 kulmasoutu @lintukoira
600m fillari/ 400m soutu

12min E2MOM

3 Toes-to-bar
6 Power Cleans 25kg
6 Burpees bar-facing

16min E2MOM

5 kipping Pull-Ups
5 Overhead Squats

Back squat 5 x 5

down, 1/4 up, down and back up

8 min E2MOM:
• 8-6-4-2 Shoulder Press

Alternate B1 / B2

B1. Strict dip – 3 to 4 x 6-8 @ RPE 8 (2 RIR), Rest 1:00 before B2

B2. Seal row – 3 to 4 x 6-10 @ RPE 8.5 (1-2 RIR), rest 2:00 before B1