Front squat 80%

A) Front heel elevated Split squat 4x8/8 @double FR KB
B) Bottom up press 4x8/8

1. EMOM 9’
   1: 12 gorilla row
   2: 40”-45” hollowrock
   3: 10 Double KB DL

2. AMRAP 10’
   4 Burpee over KBs
   2-4-6-8…
   Double KB Front Squat

5x77
3x83

400m bike erg
5 ground to overheads
5 toes to bars

IGYG

TC32

Partner workout :
You Go , I Go
In 32 mins complete :
63-45-27
Single dumbell thruster @22,5/15kg
Sit up
Up - down box jump @60/50cm

Remaining time :
Max machine cals, after every 40/30cals complete 40 DU each person ( one works at a time)

28' AMRAP w. partner

1 partner complete 1 round of:

12 box jump over
9 wall ball
6 burpee

Then 5 syncro KB complex 5 deadlift + 4 USA swing + 3 high pull + 2 thruster + 1 frontsquat

3 rounds, for time

10 butterfly pull-ups/progression work
12 DB push press
15 burpees over DB
30 sec handstand hold

Penkki eri painoilla

(Osa 1)

Cardio 4min
3min work, 1min rest.

1. Dual DB snatch
2. Spiderman Climber

3. DM pullover Situps

4. Sandbag Goodmorning

5. Sandbag Lunges

6. Push up Power up

Lopuksi … 😌