For Time (with a Partner)

7 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
6 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
5 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
4 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
3 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
2 rounds of 'Cindy'
2 rounds of 'DT' (70/50 kg)
1 round of 'Cindy'
2 rounds of 'DT' (70/50 kg)

Cindy : 5 Pull Ups, 10 Push Ups, 15 Air Squat
D.T : 12 Deadlift, 9 Hang Power Clean, 6 STOH

Each athlete will perform 1 round before switching.

Time Cap 36 min.

Light approx 30min run around hietsu

squat clean + 2 split jerks @60%
-deload week so no more than 60%

15min alkavalla minuutilla

1. Käsilläseisontapunnerrus 30-40% max toistoista
2. Leuanveto tiukkana, katkeamaton sarja
3. Varpaat tankoon, katkeamaton sarja

3-4 rounds for quality

8+8 front rack walking lunge (KB or barbell)
10 DB bench press
12+12 russian twist
3 wall climb

-rest as needed between rounds

EMOM 16

1) 10 Ring row (Light)
2) 20s L-sit hold
3) 8 Hspu (Light)
4) REST

Weighted Pull Ups

5 x 3 x AHAP

Sendoff 3:30

4 x 300m rowing
For time
Rest as needed between the sprints

AMRAP 18:
21/16 Cal Row/ 15/12 Calorie Assault Bike/ 300m Run
12 Toes to Bar
9 Strict Presses 40/30kg

21/16 Cal Row/ 15/12 Calorie Assault Bike/ 300m Run
12 Toes to Bar
15 Push Presses 40/30kg

21/16 Cal Row/ 15/12 Calorie Assault Bike/ 300m Run
12 Toes to Bar
21 Push Jerks 40/30kg

Front Squat

3 x 4 x 60%
3 x 4 x 65%

Sendoff 3:00