3 rounds with rower
30 sec easy
20 sec moderate
10 sec hard
-after the 3 rounds-
2 rounds
20 Step Back Lunges
10 Plank Shoulder Taps R/L
10 Birddogs R/L
- into workout prep -
2 Rounds
10/7 Calorie Row
10m Double Dumbbell Walking Lunge @15/22,5kg's)
On warm up you can take 1 rower per pair, and warm up can be done that way than other partner starts with rowing those 3 round and other does those 2 rounds of step back lunges etc.. and then switch.

2 rounds
30-60 sec handstand hold
12-15 band pull aparts
rest 2 min

With partner alt times, 3 times for both!
3 times 40m front carry with 2 kb
3 times 60m farmers walk with 2 kb
3 times 1 min plank hold

16min alkavalla minuutilla

1. 10-12 askelkyykky kpn kanssa (eturäkki/pään yläpuolella)
2. 10-20 istumaannousu
3. 20-30 tuplanaruhyppy
4. 8-12 jousiampujan rengassoutu

3 Round Superset

15 Goblet Squat
20 Alt. Reverse Lunges

1min rest

——————————————-

3 Rounds

90sec High Plank
1min rest

Front Rack Split Squats
4 x 5 each. Rest 2:00
- Pause 1 second in the bottom position this week
- Use last week as a guide!

AMRAP 12
30 Double Unders
20 Air Squats
10 Situps
3 Muscle-Up

20min laadukkaasti

6+6 Pystypunnerrus istuen kp/kk
6+6 OH-askelkyykky
8-10 Vipunosto sivuille
8-10 Levypainodippi seisten
20-30s Kuppipito

For time:
12-9-6-3
Deadlift 60/35kg
Burpee

Metcon:
“Barbell Baby”
20 thrusters 45/30
30 front squats
20 push press
30 back squats

Time cap: 12 min