1

Curve
Jumping Pull Up x15

2

Ski
TRX Bicep Curl x15

3

Row
Pushup x15

In partners, P1 goes while P2 rests
4x 40sec on:1min 20sec off per person per station
*trainers set clock for 40sec on :20sec off. (20 sec off is transition time)
40sec is your time on the curve/ski/rower. Once the 40 sec is up you have 1min20sec to complete the jumping pullups/bicep curls/pushups and rest before you start your next set. Do all 4 sets on one station before you rotate. 1-2 min rest between stations

Partners record total calories combined on all three pieces of equipment. If you don't finish the pullups, curls or pushups in your rest period, the calories on your following set don't count to your total

28min circuit

33mins

10 SDHP @ 42,5/30kg
5 T2B
10 Front Squat @ 42,5/30kg
5 T2B

Time Cap 8min

Record weight and details.

14 min EMOM:

odd: squat snatch + overheadsquat, building the weight as heavy as possible

even: 1 x KB snatch + KB snatch overhead squat/ hand, as heavy as possible

Same weight all sets. 11 sets, 2 reps.

Record any details.

work for 15-20min

Death by burpees!

1 Burpee on the minute every minute, adding 1 burpee each minute and continue to add 1 burpees each round until you can no longer continue. Cap is 20 minutes and if you fall off the pace, start over until you reach the timecap.

10 DU
10 PUNNERRUS
10 THRUSTER 40/30 kg

20 min AMRAP

4 rounds for time:
10 x Dumbbell Hang Squat Clean
10 x Kipping Toes to Bar
10 x Box Jump (step down)
Rest 1 minute.

Record time, load, height and any scaling.

L-sit
Kahvakuulilla 3x max time
Renkailla 3x max time

Skin the Cat 3x3