AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run (together)
50 Kettlebell Swings (53/35)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

• Split work between partners as needed.

• Partners Run together

• sub 500m row for run or 20 cal bike

@85% of 1rm
Ecery rep with total stop at the bottom pos.

100 Double Unders

5 Rounds
5 pullup
10 Hang Cleans, 60
15 T2B

100 Double Unders

A.) EMOM 5
10 C2B UB

-ota sellanen määrä joka menee UB ja hyvällä tekniikalla

B.) 5 sets every 2 minutes:
2 power snatch + 2 behind the neck snatch grip push press + 2 snatch balance

-max 50-60% of 1RM

C.) Every 3 minutes x 4
10 lateral burpees over the barbell
8 DL
6 thrusters

L1: 42,5kg/30kg
L2: 50/35kg

Back squat 15 min OTM 5x @70 kg
3 min rest
50 kcal Assault bike sprint

Back Squat

14-12-10-8-6

SO 3:00

Results is lifted kilos

3 Sets:
7 x Single Arm Dumbbell Bench Press (Each Side)
200' Single Arm Overhead Carry (Change Every 50')
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

5 x 4 deadlifts

Shoulder press 8x3 e90sec