For 40 mins in pairs
60-70% of Max HR

Row

while your partner performs:

3 Rounds
6 OHS 30/20 kg
8 Push-ups
10 Sit-ups

EMOM 14 ( Work 0:40 / Rest 0:20 )

Min 1 : Row Calories
Min 2 : Weighted Box Step-Ups 2x22,5/2x15kg

Rest 4 Minutes

EMOM 12 ( Work 0:40 / Rest 0:20 )

Min 1 : Burpee Box Overs 24"/20"
Min 2 : One Arm Thrusters 22,5/15kg
Min 3 : Bike Calories

8min amrap

KB Swing 10 32/24kg
OHS 10 50/30kg
Pushups 10
Box Jump 10

Push press
6-4-2-6-4-2
@80-85-90-82,5-87,5-92,5 %

*ensi viikolla testataan 1RM

Squat Clean 2 RM

1 x Split Jerk on Back + 4 Back Squats

Working 17 minutes. Focus on fast hip drive on Jerk

15-20 mins working on HSW technique

3 Rounds / 18 Minutes :

4-6 (alternating reps) Single arm elevation leans in the box pike or tuck position
3/ side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
1, ½ or ¼ rotation (each way) of Box pike handstand steps

Chinese Dumbbell Row

3 x 5
3 x 3

Go Every 2:30

EMOM 10
A. 3 Front Squat
B. 10 Heavy Russian KBS