10 bent over rows 60/40kg
10 floor press 60/40kg
15 db bicep curls
Work in pairs ygig after each set, so do 10 reps each then change

EMOM x 35

1) ski
2) 1-3 rope
3) echo
4) 8-12 Double kb/db thruster
5) rest/ core

1- DB DL
2- DB CJ
3- DB thruster
4- DB Jerks
5- burpee over DB
6- t2b
7- WB
8- pull up
9- DB Front squat
10- v-up
11- DB snatch
12- DU

EMOM 12:

1. 10 alt. pistol squats
2. 40 du or 30 s du practise
3. 5 strict hspu

2 rounds
1:30 rowing
10 inch worm
10 air squats
10 cossack squats (slow and controlled)
10+10 light db press
10 light db snatches

AMRAP 8

30 Double Unders
20 Wallball 20/14p
10 Push Ups

AMRAP 10
6 Pistols
6 Handstand Pushups
8 Deadlift 80/60kg
8 Box Jumps

Accessory
3 rounds
10 hr push ups
15 kb swings
10 ring row
15 hollow rocks
rest 2 min

EMOM 30
5 Pull ups
10 Push ups
15 air squats
Scale the reps to 4-8-12 or 3-6-9 to keep workout smart for you.
Goal is unbroken sets mostly, max in 2 sets one movement.
you should always has some rest time especially at the beginning first 10 mins.
If you are not able to finish reps in 1 minute cap, rest the next minute and continue with scaled reps (for example 4-8-12)
SCORE : is time/rounds you completed, put the reps you did on below.

partner jack 10 min
10 push press 35/50kg
10 kbs 24/16kg
10 box jumps 50/60cm

Aina liike pökkiin, 5 reps each round for both each movement.
Taas ei höökitä täysillä vaan mukavaa yhdessä tekemistä! Syke nousee
varmasti.