Partner Workout

For time :

Partner A : 60/50 cal row
Partner B : 12-9-6
Dumbell squat @2x22,5/15kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/50 max cal row
Partner B : 12-9-6
Alt Dumbell Snatch @22,5/15kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25/:25 Ball Bottom Foot Massage
MIN 2 - :50 Foam Roll favorite spots

AMRAP25 in groups of 3 - ygig, divide reps evenly:
12 man maker
24 bar facing burpee
36 heavy russian kbs (32 / 24)
- rest 30s between rounds -

Weighted chin up 1x3, 1x2, 1x4

EMOM15:
a) bike / ski erg / air bike
b) wall walk
c) lateral box step up
d) s.a. carry (anyhow)
e) rest

rest 2

EMOM15:
a) row
b) wall supported HS hold (wall facing or normal)
c) high box jump
d) s.a. kb/db walking lunge (anyhow)
e) rest

Target: Work at zone 2 (60-70% of HR max). Pace your work and rests as needed.

5x every 2 min
7 Strict Deficit HSPU
- No prescribed deficit
- if can't press up do every 3 min negative deficit HSPU

10 min EMOM:
• 2 Shoulder Press
+ 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.

𝗘𝗠𝗢𝗠 𝟭𝟱
1, 8 Double Dumbbell Bench Press (RIR 2)
2, 8 Double Dumbbell Chinese Row (RIR 2)
3, 6 Double Dumbbell Seated Strict Press (RIR 2)

RIR = Reps in Reserve: That means that youre always having two more reps left and dont need to grind out the reps.

Back squat
5 x 6 reps @75%