25min partner amrap

You go, I go.

15/12cal Bike
6 Handstand push-up from box
10 Box jump
5m kottarit

• Walking lunges, 50kg bar, 2min AMRAP (min: 20)
• Pull-up @ +10kg (min: 4)
• Dips @ +10kg (min: 4)
• Deadlift @ 100kg (min: 4)
• Hanging ab crunches (min: 14)
• 2x 300 yard shuttle (25 yard = 22,86m interval) run with 5min rest (max avg: 64s)
• 10x ladder climb

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 EZ Bike/Jog (Nasal Breathing Only)
Rest as Needed b/t Sets

• Erg Triathlon is coming up May 27th! It's a fun, fast, challenge! Get involved by speaking to us or contacting Ben!

Skills
+7min emom

"Grace"

Standing Banded Abs
3 x 10 3s down. Rest 60s

Mobility

Upper Body

"Best workout ever" -pääkeisari

AMRAP 20

First 10 minutes AMRAP snatch 70/50kg
Second 10 minutes AMRAP clean&jerk 70/50kg

2 sets
40m Dual DB/KB overhead carry
0:40-1:00 Sorenson hold

– Rest as needed between sets –

50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges 20 / 16 kg

Directly Into..

5 Rounds:
30 x 10m Shuttle Runs
100 Meter Farmers Carry 23 / 16 kg's