Rowing or AB/bike erg workout
Intervals, alt time with partner
1st - 3 min on / 3min off
2nd - 2 min on / 2min off
3rd - 1 min on / 1 min off
try increase speed each round. I would do 80-85 % on first, 85-90% on second and 90% on last 1 min interval.
Your result is total calories.

Hang squat snatch

5x2@AHAFA

8x 60s ON/ 30s OFF

1) c2bike
2) row
3) ski
4) echo

(Total 48min)

Deadlift
1x8 @72,5%
1x6 @72,5-77,5%
3x4 @77,5-82,5%

slowly and controlled touch and go sets

65% x5
72.5% x 5
77.5% x3x5 (3 sets of 5)
77.5% x5 +
Post AMRAP in comments. Go off your actual max of more if it’s been easy.

Back Squat 12.9.
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%
Rest 2-4mins

Strict Handstand PushUps

4 Sets :

8 - 12 Reps. Use plates & Abmat if needed.

Go Every 2:30

• Aim to beat last week.

4x
3min ON/2min OFF

alt. A and B

A) AMRAP of:
12 DB Hang Clean & Jerk 22,5/15kg
8 Pullups

B) AMRAP of
15/12 Calories
5 Burpees

10min

3-5 leuanveto
10 kp rinnalleveto+työntö, valitse raskaahko paino
20 cal laite

Back Squat
5 @75%
3 @80%
2 @85%
5 @77,5%
3 @82,5%
2 @87,5%

*4-6 Strict Chinups between sets (weighted if possible)