”tailpipe” with partner

3 rounds for time

250m row + kb front rack hold 24/16kg

• person A is rowing and person B is holding two kb´s in front rack meanwhile

25min alkavalla 5 minuutilla

6-12 varpaat tankoon
4-8 yleisliike boksin yli hyppy
10 kp tempaus
pyörä/soutu jäljellä oleva aika

Valitse toistomäärät siten, että pääset laitteelle 2-3 min jälkeen ja käytä laitetta aktiiviseen palautumiseen.

Deadlift 4x10x55%
1x10+ (max reps) @55%

4-5 Rounds for quality (pump)
10 bicep curls 30/20
15 db tricep extension

EMOM 6

2 x High Hang Power Clean + 3 x Jerk

Light weight 20 - 30%

EMOM21
1. 8-10 Bulgarian split squats (R)
2. 8-10 Bulgarian split squats (L)
3. 8-10 One leg deadlift (R)
4. 8-10 One leg deadlift (L)
5. One leg wall sit (20-30sec) (R)
6. One leg wall sit (20-30sec) (R)
7. Rest

*This workout takes 20minutes. You start every new movement every minute. First you do the bulgarian split squats with your right leg and rest the remaining time of that minute and the next minute you continue with your left leg and so on.
All the movements will be done 3 times.

4x
3min ON/1min OFF

AMRAP of
4 Bar Facing Burpees
6 Power Snatches 50/35kg
30 Double Unders

Dynamic deadlift
8x2r @ 40% + bands
Go every 36s.

EMOM 16:
1. 3 (weighted) strict pull up
2. 10 double kb floor press
3. 30+30 s banded birddog row
4. rest

Pause Front squat build up heavy triple in 20 minutes
-controlled eccentric phase
-3 sec pause at the bottom
-max 3 heavy sets