For time with partner

10 rounds (relay style)
6 Double KB squat clean @2x24/16kg
8 T2b

Then immediately into:

10 rounds (relay style)
6 Double KB push up
8 Box jump over @60/50cm

Then immediately into:

10 rounds (relay style)
6 Double KB burpee
8 Double Kb jerk

Timecap :35 mins

Th reg. + shoulder mobility

5 rnds for quality
10/10 m one arm waiter walk w. plate
6 splayed seat Thoracic extension w. WB (bear hug)
5/5 figure 8s w. WB

superset, 3 rnds
8/8 banded dead bug
10 banded glute bridge

"Special Tudor”
For time
10 min machine
31 push ups
Then, 10 Rounds
3 Back squat 60/42.5kg
3 Push press 60/42.5kg
3 Front Squats 60/42.5kg
Then, perform:
31 push ups
10 min machine

40 hang DB snatch 2x22.5kg / 2x15kg
600m run (both)
20DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

600m run (both)
20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk

20 DB thruster 2x22.5kg / 2x15kg
10 burpee over DBs
5 wall walk
10 burpee over DBs
5 wall walk

TC 37 min

4 ROUNDS EACH YGIG

- 5-10 Kipping Pull Up/C2B/T2B
- 30 DU/SU
- 5-10 Kipping Pull Up/C2B/T2B
- 10 Burpee to target

3 Sets:
15 Superman Rocks
15 KB Russian Twists on GHD (2=1)
:45 Side Forearm Plank (each side)
- Rest as needed

ACCESSORY

3 rounds for quality:
10 db lateral raises
Max ub Kipping hspu (määrä mitä jaksat joka kiekka unbroken
10+10 step Back lunges (tanko niskassa)
- rest as needed

• tuttu viime viikolta, vähän lisää painoo
• koitta lisää hupsuihin toistoja

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1&2 - Cardio Choice (Nasal Breathing)
MIN 3 - :45 Box Prayer Stretch

Partner workout (You Go , I Go)
3 sets (8 mins work / 3 mins rest)

40/35 calories row
30 box jump@60/50 cm
20 kipping pull up
10 syncro burpees

Pick up where you left off last round.
Goal: 4+ rounds during the 3 sets.

Bulgarian split squat with DB's

3x10+10 reps

Rest 1min between legs