Máx reps in 1 minute:
- Sit Ups.
- Air Squats.
- Push Ups.
- Box Jumps.
- Pull Ups.
- Double Unders.

For time, 50-40-30-20-10 reps of:

• walking lunges
• lying leg raises

5 settiä vetoja polven päältä
5x3

Team of 2 finish 1, then finish 2
1. BOTH have to complete all reps, not total
50 Light Deadlift (165lb cap)
25/ Under Switch + Crab Reach
25 Box Jumps
50/ See-Saw DB Shoulder Press (30lb cap)
50 OH Band Triceps (loop from high bar)
100 Back Fly Tubing Bands
Sprint Curve 5x .08miles

Then,
2. EACH PARTNER
50 Partner Nordic Curl (kneel on AbMat)
50 Partner Resisted Ball Chest Press
50 Partner Leg ups (hold onto ankles)
50/Hand Partner Plank high Fives (facing each other)

37min

Soututekniikka

Ilmakyykkytekniikka / Takakyykkytekniikka

Takakyykky 3 x 5, sopiva paino

3 Rounds for time:
27-21-15-9 cal Assault bike
30m Handstand walk btw each set
Rest 1:1 btw rounds

9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean and Jerks (135/95)

KILOS – (61/43)

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Find your work weight in 6min

EMOM 12
1´ 2x Power clean +
2x Front squat

2´ 2x Power clean +
2x Push jerk

AMRAP 10
2 – 4 – 6 – 8…
DB Clean & Jerk (alt.)
DB Devil press (alt.)
(15/22,5kg)

For time:
100 dubs
9 bar muscle ups
21 squat cleans 135/95
100 dubs
9 bar muscle ups
15 squat cleans
100 dubs
9 bar muscle ups
9 squat cleans

• sub 9 pull ups + 9 dips for bar muscle ups