-8 burpee box jump overs
-10 double db thrusters 2 x 15/10kg
-12cal row, bike/ 10cal ski

A:
5X2 Minute Amraps
30 Double unders
15 perfect push ups
Max rep medball cleans in the remaining time.
Rest 1 minute between sets.

B:
5x2 minute Amrap
1 round of dumbell " DT"
12 DB Deadlifts @2x22,5/15kg
9 Hang power cleans
6 jerks
Max rep T2B in the remaining time.
Rest 1 minute between sets

ALTERNATE A & B!

Partner workout

For time

3 rounds of
30 plate G2OH @20/15kg
30 m waiters walk each person
30 m bear hug plate walking lunge each person ( switch every 10m)

Timecap: 9 mins

REST 3 mins

For time
2 rounds of
60 plate squat @20/15kg
60 double under each
60 chest to plate push ups

Timecap: 9 mins

REST 3 mins

For time
1 round of
90 T2b
90 partner assisted sh. taps in HS hold
90 plate truster @20/15kg

Timecap: 9 mins

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

2-3 SETS FOR QUALITY
6-10 Rower Hamstring Curls
3/3 Sciatic Nerve Floss
6-10 Wall Slide
- Rest As Needed b/t Sets

1) 12 min Amrap
3 Wall walk
6 Dbl DB thruster@15/10kg
9/12 cal Row

Rest 3'

2) 12 min Amrap
3 Kipping HSPU/sc : box push up
6 Dbl DB devil press@15/10kg
9 Kipping pull up

EILINEN / LEPO

TAI

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

Tekniikka pisteet (10min/piste)
Harjoittele tekniikkaa, tee 10-12 toiston sarjoja, n. 60s. lepo välissä

1. Askelkyykky
2. Kulmasoutu
3. Lattiapenkki
4. Pystypunnerrus

3 rounds:
10+10 box step down/pistol squat
10 bench dip
10 goblet squat
-rest as needed-

EMOM’20
1.Min 10 cal row
2.Min 10+ DU
3.Min 5-10 C2B
4.Min 10+ DU
5.Min 1-5 Bar muscle-ups