3-4 rounds of:
6+6 deficit rev. lunge
8+8 1-leg KB dl
8+8 hip thrust hold + knee drive
15-20s copenhagen plank hold / per side

AMRAP12: (with partner)
16 cal ski
24 wallball (synchro)
16 deadlift (max 50-60% 1rm)
24 medball situp (synchro)

Partner workout.
One does, other one rests.

10 Devils press (1db)
50-calorie erg
10 Devils press
30 deadlifts
10 Devils press
30 Power cleans
10 Devils press
30 front squats
10 Devils press
50-calorie erg

Cap 22

3 Rounds
4 Pike compression slides
5 Table top pulses
6/side Cossack squats, alt
+
Barbell warm-up – 2 or 3 rounds
3 Snatch grip deadlifts
3 Hang muscle snatches
3 Behind the neck snatch grip press or push press
3 Hang power snatches
3 Front squats
3 Push presses
3 Thrusters
+
Build to workout weight for thrusters and power snatches
* Short sets of other movements between weights as you build up
+
Once through @ workout weight
2 Power snatch
4 Bar-facing burpees
8 Wall balls
200m Run
3 Thrusters
500m BikeErg

5x KB complex:
10 KB swing @20/12kg
8 clean
6 goblet squat
4 goblet thruster
2/2 lunges
1' rest
Try to go unbroken

ACCESSORY

3x
15-20 ghd sit up
40 Russian twist (lisäpaino)
- rest 2min between rounds

BikeErg warm-up

3:00 @ easy pace
+
2x
1:00 @ hard/harder pace
2:00 @ moderate pace
+
2x
0:10 @ SPRINT
1:50 @ easy

5x3 min ON 3min OFF

15/18 Cal
10 Linkkaria
Amrap: Juoksu (hallin sivua)

6x4min ON, 2min OFF

A)
500m ski
12 db hang clean @2x22.5kg
Max c2b

B)
700m bike
10 box step overs @2x22.5kg
Max wall ball @9kg

Partner workout (YG,IG)

00:00-12:00
For time:
10 Rope Climbs
40 Strict Handstand Push-ups / BOX HSPU / Pike push up
60/40 Bike Calories

While P1 is working , P2 must hold a sandbag in bearhug position. Rx@45/30kg

12:00-24:00
3 rounds for time of:
Partner Run, 400 m
15 Synchronized Thrusters, 43/30 kg

24:00-32:00 (YG,IG)
AMRAP 8 mins
45/30 Row Calories
30 Overhead Squats, 60/43 kg or Front squat

*slow down for 5sec, explosively up - each reps

2-3×3@65-70%, rest 2min