Partner workout

A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time

-rest 2 min.-

B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )

One person works at a time.
Switch as needed.

AMRAP10
6 toes to Bar
9 burpee to target
12 dB snatch (6+6)

20 min

• 1 min Erg
• 5 Devil Press 2x17.5kg DB
• 10 Ring rows

EMOM 6 tiukka leuanveto:

1. max myötäote
2. max vastaote

Bench press:
20
15
15
10
10
10

Push press 7 RM

8 min AMRAP:

4 devil’s presses (add 2 reps each rd)
8 box-step-overs

Rest 2 min

8 min AMRAP:

4 deadlifts @ 80 kg (add 2 reps each rd)
10 cal bike / echo bike

C5DT

A: Back squat 5-5-5+
B: Bench press 5x10
C: OH triceps extensions 3set

4 rounds:
A. 7 min amrap:
20/15 cal row
12 KB swings 24/16 kg
6 pull ups

B. 7 min amrap
250 m run or 20/17 cal bike
12 med ball cleans 9/6 kg
10 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

4 x Superset:
8 Banded Deadlift
5+5 Weighted Pistol Squat

3 x Superset:
15 Barbell Hip Thrust
15 GHD Reverse Leg Lift