With a partner, complete as many rounds as possible in 26 minutes of:

• 6 deadlifts, 315 lb./205 lb., each
• 9 bar-facing burpees, synchronized
• 9 bar muscle-ups, each
• 55-ft. partner barbell carry, 315 lb./205 lb.

*- 1 Round
- 7,5min per zone / 1min Rest
- RPE 9
*

Zone 1:

1. Run 300m (at RPE 9)
2. Sled Push 15m (90% of max)
3. Clean Press x 10

Zone 2:

1. SkiErg 300m (at RPE 9)
2. Burpee Pushup 30m

Zone 3:

1. Run/Echo 300m
2. Row 300m (at RPE 9)
3. Lateral Snatch+Squat x 10

Zone 4:

1. Reverse SB Lunge x 10 (Max)
2. Mountain Climber / 1 Leg Donkey x 10
3. Plank + toe tap x 10
4. WB x 20

AMRAP 15

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
5 Bar-Facing Burpees

Weight 60/40kg

note: 1-2 reps in reserve! Do the exercises if you have time and energy!! The order of the moves doesn't matter!

Increase weight of each week, if you can! - choose 2-3 movements and next week different movements

2-3 rounds

6-10× CHIN UPS / CABLE LAT PULL DOWN *supinated grip

10+10+10×/side LU RAISES + DB SHRUGS + SHOULDER EXTERNAL ROTATION

10+10+10× INCLINE Y RAISES + DB FRONT RAISE + REAR DELT ROW & FLY

10+10× WEIGHTED SIT UPS + BACK EXTENSION *molemmissa kuorma niskassa, sit up jalat telakoituna

10× ROLL ABS

10× SEATED LEG RAISE OVER OBJECT *db/kb - nosta jalat objektin yli sivulta toiselle ja hajareisin

10× HIP THRUST

10×/side SLIDING LEG CURL *lattialla selinmakuulla lantio ylhäällä, esim. 2,5kg levypaino kantapään alle - liu'uta vuoronperään jalkaa suoraksi - lantio säilyy ylhäällä, core vahvana tukena

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video: CHIN UPS

video: CABLE LAT PULL DOWN

video: LU RAISES

video: DB SHRUGS

video: SHOULDER EXTERNAL ROTATION

video: INCLINE Y RAISES

video: DB FRONT RAISE

video: REAR DELT ROW & FLY 3:44

video: WEIGHTED SIT UPS

video: SEATED LEG RAISE OVER OBJECT + hajareisin jalannostot

video: HIP THRUST

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KEHONHUOLTOA!

Partner wod
Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 alt. Dumbell Hang Snatch + 6 perfect Push up
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A : 15/12 cal row
Partner B : 12 box jump + squat on top
Change when both completed the task!

3 mins rest

Amrap 10 mins
Partner A: 15/12 cal row
Partner B: 12 T2b

AMRAP 12
15 Box Jumps
12 Hang Power Snatches 42,5/30kg
9 Burpee over bar
6 Overhead Squats
3 Muscle-Ups

4 x 4

Go every 2:30

3 rnds for time:
15 cal row
10 burpee box jump
5 pull up

T.C.: 8'

dolphin push up 3x6

prone W raises 3x10

BB press 2RM

Min 1, 5, 9: 30 Single Unders
Min 2, 6, 10: 20-30 Double Unders
Min 3, 7, 11: 40sec Crossovers Single Unders
Min 4, 8, 12: Rest