0-5 mins
Row meters
5-10 mins
30 DBL KB Clean and Jerk
10-15 mins
10 Rope pull ups
- köysi leuanvetotankoon

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

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Weighted Pullup 3 RM

In 3 minutes, complete

• 12 dumbbell bench presses
• 9 back squats
• 6 alternating dumbbell snatches
• Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.

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.

AMRAP6 x 2 - rest 2 min between amraps

Buy in 200m run
rest of time:
8 wallball
6 push-ups

A,
Front Squat 3-10

Rest as needed between sets.

Build up to a heavy set of 3, then back off to a heavy set of 10.

RPE 8/10 for both sets.

B,
Mikko Triangle
EMOM for 40 minutes;
1 minute Row;
1 minute SkiErg;
1 minute Echo Bike;
1 minute Rest;
Maintain same number of calories on each machine - every minute.

8-8-8-6-4

Go every 2:30

Back squat 5x3