Lepoja/huoltoja

PARTNER FINISHER
IN TEAMS OF 2...
ON AN 10:00 RUNNING CLOCK.
Max 4 x15m Shuttle Runs
+
Partner Farmer KB Hold during other partners running!

• P1 will complete a KB Farmer Hold while P2 completes a 4x15m run. Change after each round.

E2MOM for 32 mins (4 rounds)

1. 300m run
2. 20-30 KBS
3. 10-20 burpee box jump

4. 1 round of “Cindy” (5 pull ups*, 10 push ups, 15 air squats)

   *scale to ring rows

AMRAP 10min:

Thruster x 10
40/30, 50/35, 60/40, 70/45, 80/52.5, 90/60

Rest 2min

AMRAP 6min:

6 x C2B
6 x Box jumps

On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

Build to a moderate, but not a max effort.

20 Minutes on the clock in teams of 2:
10 Minutes of Max Sets of Farmer Carry
10 Minutes of Max Sets of Sledpush

5 rounds for quality:

12 x Kettlebells clean and jerk
8 x Turkish get up (4+4)
6 x HSPU

1) Hollow Hold
2) L-Sit Hang
3) Ring Support
4) Rings to Chest Hold.

3 x 10 tekniikkaa

1min: Wallball
Rest 15s.
1min: DB snatch (50/35)
Rest 15s.
1min: Row
Rest 15s.
1min: Rest
Rest 15s.