Reach 350/300 cal in row with a partner

Every 3 mins :
Partner A - Completes one round of “Cindy”
5 Pull up
10 push up
15 air squat

Partner B - Completes one round of Dumbell “DT”@2x22,5/15kg
12 Deadlift
9 Hang power clean
6 Push jerk

Start the Workout with Cindy and DT, then rowing!

Timecap : 40 mins

Back Squat

1 x 5 x 65%
1 x 5 x 75%
1 x max x 85%

1100m freestyle

80 prosenttia maksimista.

A: 8min emom 3x Banded squat jumps
B: Bench press 5x3@ ca 80%
C1: Assisted strict pull ups 3set
C2: SA Db press 3set
D1: Db powell raise 2set
D2: Cable triceps push downs 2set
E: DB biceps curls 1x Drop set

one each leg. try to start on your weaker leg. remember to keep a good distance in your lunge.

AMRAP 10

Row 15/12 Calories
20 Kettlebell Swing 24/16kg

Deadlift 1 RM, then 2 sets @ 50% (choose reps)

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

15min emom

1) 7x Power Clean
2) 7x Shoulder to over head
3) 7x Clean&jerk

Touch & Go if you can.