Shoulder press 4x1, 2x5

In teams of 3, IGYG:
1000 Burpees

Partner workout

For total rounds and reps:
AMRAP in 7 mins of: (YG,IG)
4 Rope Climbs
20/15 Machine Calories

Rest 2 mins

AMRAP in 7 mins of: (RELAY) (complete a full round then switch! )
6 Handstand Push-ups
2 Squat Cleans, 80/55 kg

Rest 2 mins

AMRAP in 7 mins of: (YG,IG)
20 Alternating Dumbbell Snatches, 22.5/15 kg
15 Burpee Box Jump Overs, 60/50cm

Rest 2 mins

AMRAP in 7 mins of: (RELAY) (complete a full round then switch! )
6 Chest-to-bar Pull-ups kipping
2 Wall Walks

Partner wod (YG,IG)

AMRAP 10'
200m Partner Run
30 Goblet Squat @16/12kg
20 SA KB Clean
10 Synch. SA KB Push Press (5/5)

Rx+: @24/16kg

Rest 2 min

AMRAP 10'
200m Partner Run
30 Wall Ball @6/4kg
20 Burpee Over Medball
10 Partner Medball Sit-up

Rx+: @9/6kg

Rest 2 min

AMRAP 10'
200m Partner Run
30 Ring Row
20 Box Jump @60/50cm
10 Synch. Hanging Leg Raise

Rx+:
Kipping Pull-up
Toes-to-Bar

Front leg elevated to step board or a plate.
3 sets
6-8-8 /leg

LÄMMITTELY
2 kierrosta
- Kissa - lehmä --> lapapunnerrus
- LLA - kobra
- Lähentäjävenytys kierrolla
- Kylkimakuulla punnerrus kierrolla kp
- Sivulankkunosto
- Lantionnostopito + vk vienti pään yläpuolelle

AMRAP 30 min
2-3 hlö tiimissä
1000 m soutu
65/100 x maastaveto
65/100 x gorillasoutu
65/100 x landmine twist

Front squat
- 6 x 2 @80%

Superset x3

10 Biceps curl
15 Triceps extension

Any pull up workout

2x3x65
2x2x73
2x2x83