2 X PARTNER AMRAP 15

1)
30cal c2bike
30 air squat
30 sit up

2)
30cal row
30 Db snatch 22,5/15kg
30 push up

5min rest between amraps

17min amrap parin kanssa:

• 60 maastaveto
• 30 burpee
• 60 etukyykky
• 30 burpee
• 60 push press
• 30 burpee
• max reps rinnalleveto & työntö

N 40kg / M 60kg

8 rounds of:
5 Strict Pull-ups
10 Alt. DB Bicep Curls 2x15/10kg
10 Hand Release Push-ups or deficit
15 DU
10 Deadlifts 80/55kg
10 Bench Presses 65/45kg
20 (10/10) Single Arm DB Bent Over Rows 15/10kg
25 Sit-ups

This is NOT for time, but try to keep your rest at minimum. Goal is to get good, solid reps and unbroken sets!!

5 x e75s:
1 squat clean @heavy
-> nouse raskaaseen, mutta teknisesti hyvään ykköseen

EMOM x10

5x2 squat clean
5x1 squat clean

3x15 Heavy KB Swing

Accessory
3-4 Rounds
Dumbbell bent over row 6/6 L/R
Heavy kb swing 12
Pallof press 4-6

Find heavy 3rm back squat in 15min

EMOM 6
2 Power clean @easy-moderate

AMRAP 4
24 Double Unders
12 DB Snatches 22,5/15kg
3 Wall Walks

Rest 3min

AMRAP 4
12/9 Cal
9 Toes-to-bar
6 Ground to Overhead 50/35kg