10 min amrap with partner:
2-4-6-8-10-12 and so on

Power snatch 40/30kg
Syncronised burpees

-On snatches one is working, one is resting
-Burpees syncronised all reps.

10 min AMRAP
7 push jerks
7push ups
7 pull ups
7 squats

3 rds
60 DU
20 KB snatches (10/side)

Timecap 10 min.

-pick a weight which you can do 10 reps in a row.
-do DUs even if you have them few in a row, just scale the reps down then.

Maastaveto 5,5,3,3,3

nousevat painot
2 min. tauot

front squat 5-3-1 (+1)

3 rounds for time
15 wall ball shots
15 burpees

TC: 10 minutes

EMOM 15
1: x amount of wall balls
2: ME burpees
3: rest

RX: 16-20 wall balls
L1: 12-15 wall balls
L2: 12 or less

3 x for time

12 deficit ring rows, hands above the legs
12 ring plank outs
30 sec weighted hollow

For time
50 cal row
30 box jumps
15 wall climbs

-deload week workout, so dont push it too hard.

Refresh rack position. Use lats to hold up bells, not arms.

A1 KB DFSQ 4 x 7
A2 BB Back Squat 4 x 9
A3 KB DFSQ 4 x 7

ssw/

B1 Bent over DB Fly 4x10
B2 Band External rotation 4x10 per side

Partner 1 does all As while partner 2 does Bs. Then swap

4:10 min sets

25 minutes