20 minutes working easy with partner

10 + 10 rotate medball throw wall
10 medball throw backward
10 medball throw forward
5 medball burpees

YOUGOIGO

4 rounds
50 DUs
12 push ups
12 pistol squats alternating

3 rounds for time;

30x Wallball
30x Deadlift 35/50kg
30x Boxjump
30x Push Press 25/35kg
30x Cal Row
1min lepo ennen seuraavaa kierrosta

-Toistot voi jakaa, miten haluaa
-Timecap 25min

5 Rounds
30s. On, 15s. Off
KB-Front squat w. 2 KBs
KB-Front rack hold w. 2 KBs
Double unders

AMRAP 22:00 with a partner:
Run 800 Meters / 3 x Stairs / Row 800m / Ski 800m
50 Walking Lunges
50 G20H with a plate (20/15kg)

*One person works at a time. Split however desired.

3 Rounds for practice;
L-Sit Hold
Handstand Hold or Walk
Alt. Pistol Practice

• Quality focus here.

Build to a Heavy Single for the Day

4x7 70%

30 DB-Snatch (22.5/15kg)
30 T2B
30 Box jump

(Time cap: 10min)

(For time)

200 m Run with MB 20/14
10 Ring/bar MU (20 pull ups)
20 single arm DB clean & jerk 25-35/40-50
30 Air squats
40 Burpees
150 DU (300 singles)
40 Burpees
30 Air squats
20 single arm DB clean & jerk
10 Ring/bar MU (20 pull-ups)
200 m Run with MB 20/14

• For DB clean & jerks, switch arms every 5 reps