AMRAP 30mins with a partner:

Buy in:
2000m row

Then,

Remaining time AMRAP:
7 Devil presses @2x22,5/15kg
15 DB Thrusters @2x22,5/15kg
18 Calorie Row
*you go , I go

Goal: 4+ rounds

Lepopäivä

5 sets de 10-8 reps
40%-60% de 1 RM de Deadlift

Tempo 1032

3 mi on NASSIG

10min easy pace bike (NOSE BREATHING)
*
E2MOM x 20-30
1) row
2) bike
3) ski
4) echo
*
10min easy pace bike (NOSE BREATHING)
TARGET PK2

Front Squat
1 x 10 (warm up)
1 x 8 (warm up)
1 x 5 (work)
1 x 5 (work)
1 x 5 (work)

First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try do spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

10mins easy cyclical work: row, bike, jog, ski or combination.

Russian dippi laatikoiden välissä

3 x 2-5, varpaat maassa jos tarvii

Every 3 Minutes on the Minute For As Long As Possible:
From 0:00-3:00, 2 Rounds of:
6 Power Cleans @40/30kg
6 Pull-Ups

From 3:01-6:00, 2 Rounds of:
7 Power Cleans @45/35kg
7 Pull-Ups

From 6:01-9:00, 2 Rounds of:
8 Power Cleans @50/40kg
8 Pull-Ups

From 9:01-12:00, 2 Rounds of:
9 Power Cleans @55/45kg
9 Pull-Ups

From 12:01-15:00, 2 Rounds of:
10 Power Cleans @60/50kg
10 Pull-Ups

TC:15'

It-kalvon rullaus "100 toistoa" / jalka

SitUps 100 toistoa

Lonkankoukistaja: 10x10s pumpaavia venytyksiä / jalka

Ojentajat kumpparilla yhdellä kädellä 4x15-25 / käsi

Sotilaspenkki käsipainoilla 3x20 (kevyt)

Rintalihas: 10x10s pumpaavia venytyksiä / puoli