Rinnalle Veto 5x3 (tekniikka)
Valakyykky 5x5 (kevyt)
Kelkka: 6 suoraa x kelkka + 50%omapaino (sprintteinä)
Pakaravammaisten special :) 3-5x8-15
Lihashuoltoa

For time - Partner workout

Buy in

• 1000 m row (each athlete - Same time)

*2 ROUNDS of the following (YGIG)

• 20 D-Ball to shoulder 60kg
• 40 GHD situps
• 40 HSPU

Buy out

• 1000m row (each athlete - Same time)

Score is total time for both athletes to be done with the last row

3 rounds for time:
20 front squat (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)
20 ground to over head (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)

Time cap 15 minute

Strength
3x max rep pullups/ring row
Rest 2min between sets

Workout
4rounds of
1min 16 thrusters
2min 16 pullups
3min 16 v-ups/tuck ups
4min 16 Weighted lunges
5min 16 Pushups +renegade row
6min 16 Box jumps
7min rest

Dynamic Effort - Good Morning (Wide Stance)
10:00 - 95#
5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

400m Run
3*
10* PVC sh pass
10* PVC OHS
5/5* KB Snatch

4*
50* DU
20* TTB
10* Power Snatch 50/30kg
1' rest BTR

TC 25'

2*
1' Side plank R/L
1' rest BTR

1 set x 2 @65%
1 set x 2 @70%
2 set x 1 @75%

AMRAP
3:00 AMRAP KB Swings (50#): 46 reps
3:00 Active Rest
3:00 Box Jumps 20″: 58 reps
3:00 Active Rest
3:00 KB Push Press (50#): 15 reps per arm
3:00 Active rest
3:00 Row for calories: 38 Cal

Team of 2:

Buy in: 2000 m row

10x
21 DU
15 Box Jump @60/50cm
9 Power Snatch @50/35kg
3 Synchronized OHS @50/35kg

*Each athlete complete one full round, then switch

Then AMRAP burpee over the rower :)

TC: 40'

C2 bike 600 cal