44 kierrosta aikaa vastaan parin kanssa:

• 4 wall-ball 3m (N 6kg / M 9kg)
• 4 leuanveto
• 4 burpee
• 4 käsipainotempaus vuorokäsin (N 15kg / M 22,5kg)

Toinen tekee, toinen lepää. Toistot voi jakaa haluamallaan tavalla.

Romanian deadlift 3x6x40-50%

RX
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats

INTERMEDIATE
AMRAP 20:
3 pull-ups
6 push-ups
15 air squats

BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Partner Workout

AMRAP 15
50 Calories
40 Push Press 50/35kg
30 Toes-to-bar

Shoulder Press
10x10r @ 30%
90s. Recovery

4 x
EMOM 8 (3 min rest btw)

1) 8-16 cal Row
2) 12-20 wallballs
3) 6-10 burpee Box over
4) 10-16 ring rows
5) 8-16 cal Bike
6) 10-16 db snatches
7) 16-20 sit-ups
8) 16-20 reverse lunges

E90s x 12

4x3 squat clean
4x2 squat clean
4x1 squat clean

6x
5min ON/2:30min OFF

A) AMRAP of
12/9 Cal Row
12 Wall Balls

B) AMRAP of
12 Double DB Deadlift
9 Double DB Hang Power Clean
6 Double DB Shoulder to Overhead
30 Double Unders

C) AMRAP of
12 KB Swings
5x7,5m Shuttle Run
8 Box Jumps
5x7,5m Shuttle Run

D) AMRAP of
3 Burpee
6 Situps
9 Squats

E) AMRAP of
15/12 Cal Bike
3 Wall Walks

F) AMRAP of
7 Jumping Pullups
7 Pushups
7 Knee-hugs

RX
For time:
100 hang power snatches (20/29 kg)
100 push presses
100 sumo deadlift high pulls
100 front squats

INTERMEDIATE
For time:
70 hang power snatches (15/20 kg)
70 push presses (15/20 kg)
70 sumo deadlift high pulls (15/20 kg)
70 front squats (15/20 kg)

BEGINNER
For time:
50 hang power snatches (5/10 kg)
50 push presses (5/10 kg)
50 sumo deadlift high pulls (5/10 kg)
50 front squats (5/10 kg)

E2.30M x 3

6 RDL V.2-3 (3-X-1-0)

Huomio tempo ja toistoreservi.