25min partner amrap

You go, I go.

15/12cal Bike
6 Handstand push-up from box
10 Box jump
5m kottarit

21-15-9

CTB
OHS 50/35kg

TC 6

push up pos. KB pull through 3x8/8

superset, 5x
5 pike push up
5/5 gorilla row @rpe 8

50-minute AMRAP @ steady pace

5000/4000m BikeErg
1000/800m SkiErg

4 x 5

9'AMRAP
1 KB complex
7 cal airbike

1KB complex: 5 dbl KB swing + 3 frontsquat + 1 thruster @2x20/12kg

Warm up 10min
1min row (30s easy + 30s moderate)
19 WGS
8 db oh extension
8 box step down
16 one arm ring row

Intervals
5 rounds: 5min on/ 2min off: ygig, split the reps
40 cal row
40 wall ball
40 abmat sit up
40 box jump/ step up
40 ring row
40 OH KB swing
40 Du or 100 su

Chest/Back

Warm Up - 10 minutes
20 scap pushups
20 scap pull downs
5 inchworm with pushups

Superset #1 - 5 sets
A1, Bench Press - (heavy 5 all sets) 80-85%
A2, Seated Row Machine - 10

Superset #2 - 4 Sets
B1 Incline Bench Press - 10
B2 Single Arm Dumbbell Row - 12/12

Superset #3 - 3 sets
C1 Chest fly machine - 1 min
C2 Bent Over Row - 1 min

FINISHER - For Time
100 Pushups
100 TRX Row
50 Pushups
50 TRX Row

c2b 20-25-10-5
burpee box jump over 10
run 2 rds käytävä

Bring Sally Up, Bing Sally Down

50/35kg