Every 10 min x 4 sets:
20 box step overs
10 + 10 single DB push presses 35/25 lb
30 sit ups
40 cal row, run or bike
8 min time cap.

21-15-9:
Toes to Bar
Power Snatches (95/65)

Directly Into…

9-15-21:
Calorie Bike Erg
Overhead Squats (95/65)

Directly Into…

21-15-9:
Box Jump Overs (24″/20″)
Squat Snatches (95/65)

KILOS: 43/29

• For Time:
One-Arm DB Thrusters Dx (22.5/15Kg) 15 reps
One-Arm DB Thrusters Sx (22.5/15Kg) 15 reps
Row 30/20 Kcal
One-Arm DB Thrusters Dx 12 reps
One-Arm DB Thrusters Sx 12 reps
Row 24/17 Kcal
One-Arm DB Thrusters Dx 9 reps
One-Arm DB Thrusters Sx 9 reps
Row 18/13 Kcal

2-3 min light cardio
1 min russian baby strech
10+10 shoulder rolls forward/backwards
10+10 arm swings forward/backwards

eilinen/lepo

30:00 AMRAP with Partner
20 Burpees
40 Russian Swings @24/16kg
40 Single OH KB Lunges total @24/16kg
1600 Meter Bike/Row/Ski/

Goal: 3+ rounds
Consistent pace, splitting all work evenly with your partner.
Rx+: @32/24kg

Floor Press
60%x3,
67.5%x3,
72.5%x2x8
67.5% X 8

Use 90% of max.

Lämmittely ja mobility

OTM x 10
5 valakyykkyä

AMRAP: 2min ON 1min OFF 5 kierrosta
50 naruhyppyä
10 askelkyykkyä

AMRAP 3 min
burpee

Loppuvenyttelyt

A)
Wide Stance Box Squat
6 x 3 3s down @65% every 60s.
- Stay strict on the tempo, count for your partner and keep them honest.

B)
Wall Supported Single Leg RDL
4 x 6 each. Rest 90s