@87.5%
Rest 3min btw rounds

500m row
3 v ups
7 banded DL
10 banded deadbug
7 ring row

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Round and Round we Go

Age groups 35-39, 40-44

5 Rounds for time:
12 Toes to Bar
9 Deadlifts 100/70kg
400m row

https://reppi.fi/events/85fdb9ba-3a61-11ed-88e1-f118cd60fe19

Strength:
A,
5x5 Narrow Stance Back Squat
-Use the heaviest weight you can for each set.

B,
3-4 sets:
Goblet Cossack Squat 6/6 @mod
Ring Hamstring Curls x 12
Banded Clamshell Side Plank Hip Thrust x12/ side

C,
AMRAP 10 MINS (Partner Workout)
10 Wall Ball
20 m DB Walking Lunges
20 Wall Ball
40 m DB Walking Lunges
30 Wall Ball
60 m DB Walking Lunges
40 WB
80 m DB Walking Lunges
……
You must change person after every 20 m walking lunges, except the first set.

• Muscle-ups
• Double unders

E3 mom for 10 rounds

Buy-in 30 DU's
Back squats
(Reps 12,9,9,6,6,6,3,3,3,3)
Increase weight on every round.

Partner workout

A)
In 12 min.
50 calories echo bike
then
3 rounds of
25 wall ball@9/6kg
25 toes to bar
then
max cal echo bike in remaining time

-rest 2 min.-

B)
In 12 min.
50 calories row
then
3 rounds of:
25 USA swing@24/16 kg
25 push up
then
max cal row in remaining time

-rest 2 min.-

In 12 min.
50 calories ski
then
3 rounds of:
25 box step ups@22.5/15 kg; 60/50 cm
25 Jumping Pull up
then
max calories ski in remaining time )

One person works at a time.
Switch as needed.

4x3 touch&go power clean and jerk

Amrap 21 in team of 2
Ladder +6 bar mu
Every round perform:
20 dual dumbell push press 22.5kg
20 synchro air squat
12+12 cal sky erg