5-5-4-4-3-3

Go every

1 Minute : 40 s DU's or single unders
2 Minute : 10 push ups
3 Minute : 30s handstand hold
4 Minute : Rest

10 deadlifts
5 box jump overs
3 wallwalks

6x8, alternating

Go every 3:00

4 x alkavalla 4 minuutilla
6-12 käsilläseisontapunnerrus
9 maastaveto 100/70kg
loppuaika laite

Keskity tekemään pidempi sarja punneruksia, tarvittaessa pätki kahteen sarjaan. Maastavedot nopeasti ja laite maltilla, jotta olet seuraavaan settiin valmiina.

Partner workout / You go I go

Buy in 400m Run / 500 Row (together)

Then 5 rounds

20 hspu
16 Front rack reverse lunges 40/60kg
14 m hswalk
12 Hang power clean 40/60kg
10 Ring pull up / 8 BMU / 6 Rmu
8 Double DB Thruster. 25/17.5kg
6 Syncro Burbee over DB
4 Rope Climb

Buy out
400m Run / 500 Row (together)

Tc 45min

1: 0:45 max shuttle runs
2: 20 kb swings
3: 15 air squats

8x3min on/90s off
In Pairs Alternating A&B:

A)
- 8 Wall Ball
- 6 Sit Up
- 8 KB Swing
- 6 Box Over

B)
- 8/6 Cal Erg
- 4 Burpee

5x 3 min on, 2 min off

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar

Handstand holds

Handstand circuit – 2 rounds of:
8 Prone PPT pulses & hold last rep (5-sec)
5 Plank PPT pulses & hold last rep (5-sec)
0:20-0:30 Sideways wall handstand
0:20-0:30 Single-leg handstand flutters
(Rest as needed b/t exercises)

– Rest 1:00-2:00 between rounds –