Team of 2 (you go I go)
30 HSPU
30 TTB
50 Cal row
30 Box Step Over DB 20/12kg
20/20m DB Walking Launge
timecap: 22mins

Back Squat (15 mins)
3x8 reps
- 2-3 mins between sets
- add weight each set

AMRAP 9 mins :
9 Front Squats @ 43kg/30kg
9 Push Press
9 Thrusters
Goal: 4+ Rounds

"Southie"
For time:
45 Deadlifts (70/50kg)
30 Hang Power Cleans
15 Squat Cleans

Timecap: 10mins

Power Clean + Jerk: 6 x 1 @70-75% every 60s.
– Option: Work on technique with a light load for all sets

Road cycling.

EMOM 16

1 minute : Row 15/11 Cal
2 minute : Max Reps Double Unders

60 BarFacingBurpee
60 Askelkyykky
50 BFB
50 Mave
40 BFB
40 Raaka Rive
30 BFB
30 Takakyykky
20 BFB
20 Stoh
10 BFB
10 Valakyykky
TC 45
25-30kg/ 35-45kg

4x2 Hang Snatch @ 80-85-85-90% of Max Snatch

DELOAD WEEK

A) Handstand walk skills

B) 8 rounds for time with partner (4x each)
10m handstand walk / 2-3 wall walk
8 easy shuttle run (1x = 5+5m)
6 burpee pull-up

You go / I go full rounds