Paritreeni

4 kierrosta

30 Abmat
10 leuka
20 wb
20 burbee
10 T2b/jalkojen nosto
20 punnerrus

Toistot saa jakaa parin kanssa miten haluaa.
Yksin tehtävänä puolet toistoista.

Etsi Thrusterin 1RM

Weighted Lunges (10m) Dumbbells Front Rack

6 x 10m, Climb in Heavy.

Go Every 2:30

EMOM for 4 rounds:
1) Russian twists
2) (Weighted) Plank hold
3) Ring rows
4) Rest

Teams of 3

4 X 6 minute amrap. 2 min. rest in transition.

50 KB hang squat cleans 20/12
50 T2B
AMRAP of box jumps

---

Sandbag ground to shoulder 50/30
+ Farmers hold 2 x 32/16

---

5-5-5, 10-10-10, 15-15-15...
Synchro deadlift
Synchro hang power clean
Synchro front squat

---

Echo row
2+2, 4+4, 6+6

Teams of two (split reps anyhow):

AMRAP 20
50 cal erg
25 box jump over
50 Wall ball
25 DB snatch
50 KBS
25 target burpee

10 mins:
2-4-6-8-10…
strict pull up
push up
seated DB/KB press

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold

-Rest as Needed b/t Sets

3 rounds for time:
300m Skillmill Run
Monkey Bar
10 Ring Dips
30 DU

4 rounds:

Row 4 minutes @2-3 HR Zone
2 minutes : Practice Kipping Pull-Ups or T2B's
Bike 4 minutes @2-3 HR Zone
2 minutes : Practice Handstand Hold, Plate Step-Ups or Handstand Walk