Within the team of 4, partner up 2 and 2.  Select which team of 2 will go first in this conga line. Strategize this.

First team of 2 will start on the row, splitting the reps/calories however needed to complete the 100 as quickly as possible.  Once they finish, they will move onto the next movement immediately, and their partners, other team of 2 will start on the row.

Both teams of 2 move as quickly as possible through this conga line and when all 4 have finished, that is your team's time.

For Time

100 Cal Row
100 Sit-ups
100 Kb swings
100 Kb Lunges
100 Pull-ups/ Ring Rows
20 Wall Walks

Time Cap 35min the whole team to finish

(90%/5)3

3 second pause in power position

1) 10-20 Seinäpalloa
2) 8-15 Cal koneella

Front Squat
Build to a heavy 2 in 6-7 sets.
- sets should look like 4-3-2-2-2-2..
- Next week we'll test this for a 1RM
- Option: 5 x 5, moderate weight / technique practice

AMRAP 8 of ascending reps:
2 Burpee Box Jumps@60/50cm
2 Squat Cleans (60/42.5)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.

Score = total reps completed
Beginner: Sub Russian Swing for Squat Clean

Extra:
Single Leg RDL: 3 x 8-10. Rest 60s.

Kyykky 5x4x80%

Kapea penkki 4x4x70-80%
-stopeilla

Tempaus riipusta 5x8
-raskas

TAI JOS TEKNIIKKA TÄYSIN HUKASSA

Tempaus kahvakuulalla 3x10 / käsi

Ojentajat niskan takaa 3x8-15 / käsi
-käsipainolla

YGIG 20min AMRAP:

15 Thrusteria 15/20kg
12 Burpeeta
9 Raakatempausta riipusta 15/20kg
6 Boxin ylitystä

-Toistot saa jakaa miten haluaa, mutta vain yksi suorittaa kerrallaan.

12min AMRAP 2-3 henkilön tiimissä

Kalorit koneella

21-15-9
hang clean 60kg/40kg
push up

Press 1RM
- sets : 5-4-3-2-1-1-1-1...
- no multiple reps after initial warm up sets
- goal : small PR
- optional : 4x 6-8 reps @ moderate weight
- rest 90”