TEAM OF TWO
6 ROUNDS FOR TIME OF:
(1 ROUND EACH)
PARTNER 1:
20/15 CAL ROW OR 15/10 CAL BIKE
PARTNER 2:
AMRAP
3 SQUAT CLEAN 60/40 40/25
6 SIT-UP

Barbell SL Dead lift x6-8/each leg
Rest 1min
DB/KB Shoulder press x8-12
Rest 1min
Strict TTB x 8-12
Rest 1-2min
+
3rft
20 KB swings 24/16kg
15 Burpees
10 KTE

Amrap 20
25 box jump 60cm
20 dumbell snatch 24kg
15 ring pull up
10 lateral bar burpees
5 clean and jerk 60kg
1 ring mu

1200m row
Then AMRAP x time remaining after row
15 front squats (85lbs)
15 pull-ups
15 weighted step ups (50lbs)
15 SA DB press (35lbs)

5x2
* Build to a heavy set.

10 x 500m
Rest n. 1min btw rounds
Try to go faster than 5k PR pace

45 min
Aerobic work
60 s. run/60 s. walk
6.6. km

30 Rounds For Time:
5 Wall Ball Shots@ 9/6kg
3 Handstand Push-Ups
1 Power Clean 80/60kg (Must be Heavy)

Partners are switching after every completed round

100 Wallball
25 burpees
100 lunges
25 burpees
100 hand release push-up
25 burpees
100 air squats
25 burpees

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min