4x1000m row rest 1:1

Partner workout

5x KB Stair walk 5th floor (2x 16kg / 2x 20kg)
50cal Echo Bike
100x Box jump over
200x DU
1000m Rowing

5 Sets of:

2min AMRAP:
5 DB thruster @22,5/15
7 (C2B) Pull Ups
9 Burpees over the Bar
2min Rest

3 rounds for time of:

• Row 500 meters
• 12 muscle-ups

-Soututekniikkaa

2 rounds
800 m run
800 m row

E2M for 18min (3 sets of each):
1 – Dumbbell Shoulder Press x 8-10
2 – Strict Pull-Ups x 6-8
3 – Farmer’s Carry x 80m
+
3rft
40 Prison step ups
30 Kettlebell Swings
20 push ups

A. Warm Up

3 Rnd
10 Plates Box Step Up (salite sul box tenendo un disco per mano)
30/40" H. Hold
200mt run (40du)

B.
Forza
EMOM 8'
6 Power Clean
3 burpees over

C.
AMRAP 2' x 4
3 Box Jump Over
3 Thruster
6/6, 9/9, etc..
Rest 1'
Partite
dall'ultima serie

D.
4 Rnd
2' DU
1'Rest
3' DU
1' Rest
4' DU
1' Rest

E. For Time
6 Rnd
40" m. climb
20 Push Up

F.
3 RND

3×30" Plank

4×15 L-Seated BB Strict Press

5×20 R. Twist

AMRAP 10

10 Squats
9 DB Snatch, Right Arm*
10 Push Ups
9 DB Snatch, Left Arm*

*22,5/15kg

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

"AMRAP 14'
10 Alt. KB Snatch @20/12kg
7,5 m One arm KB FR walking lunge @20/12kg
10 Pull-up
7,5m One arm KB FR walking lunge"