Back squat 1 RM

Partner workout / You go I go

Buy in 400m Run / 500 Row (together)

Then 5 rounds

20 hspu
16 Front rack reverse lunges 40/60kg
14 m hswalk
12 Hang power clean 40/60kg
10 Ring pull up / 8 BMU / 6 Rmu
8 Double DB Thruster. 25/17.5kg
6 Syncro Burbee over DB
4 Rope Climb

Buy out
400m Run / 500 Row (together)

Tc 45min

15 air squats
30 medball russian twists
20 reverse lunges
20s hs hold

HSPU 1 rep max form check (4x1)
HSPU kipping rep max one shot

3 rounds:
10/ side KB front rack reverse lunge
10 jumping squat
10/ side weighted box step up
20 russian twist
-rest as needed-

45min-1h PK

• valintasi mukaan 😎

For time:
1,2 km hill trail run or 2000/1500 m row
into
“Moon”
7 rounds with a single DB:
10 hang split snatches, right arm
1 rope climb
10 hang split snatches, left arm
1 rope climb
into
1,2 km hill trail run or 2000/1500 m row

EMOM 20:
1: 12/10cal Row
2: 10(5e) DB STOH 25/17,5kg
3: 1 round of Cindy
4: 20 Abmat Sit-ups

4 rounds:
5-10 pull up/ ring row
15 plank shoulder taps (slow and controlled)
10/side DB press/push press
-rest as needed-

For time:
40 double unders
30 wall balls
20 box jump overs
10 ground to overhead
5 burpee pull ups
10 ground to overheads
20 box jump overs
30 wall balls
40 double unders