Top-down Z-press:
5x5 - RIR 0-1 on the last set.

Bike 24min max distance
every 3min (0,3,6,9,12,15,18,21,24) perform:
5 pull ups
10 push ups
15 air squats

10 MIN AMRAP

• 3/6/9/12….. Ring rows
• 3/6/9/12….. Pushups

For time with partner - you go, I go:
40-30-20-10
Double kb suitcase deadlift
Box jump

Work 2min, rest 1 until all the reps are completed.
TC: 15min.

EMOM x10

2 power clean (60-70%)

BE FAST, not too heavy !!!
Keskity hyvään liiketekniikkaan ja teräviin nostoihin.

5 rounds, 3 mins each, for max reps of:
Ski Erg, 500/400 m
max reps in remaining time erg Bike Calories

Rest 3 mins between each round.

“Dumbell Hell”

Amrap 13 mins
YGIG
2-4-6-8–10-12…
DB Hang Cluster
DB Renegade row
DB Box step up + reverse lunge
DB push up

REST 4 mins

Amrap 13 mins
SYNCRO
2-4-6-8–10-12…
Syncro DB snatch
Syncro DB goblet squat
Syncro DB burpee
Syncro DB pull through

Same pair of Dumbell for all!

Complete as many rounds as possible in 30 minutes of:

• 50-yard swim
• 10 push-ups
• 15 squats

Lepo ja kehonhuolto! Hyvä syöminen/lepäily kotosalla!

Death By HS Walk

Minute 1 : 3 m
Minute 2 : 6 m
Minute 3 : 9 m
Minute 4 : 12 m
....

Add 3m each minute until failure