Relay Air bike in teams of 3
Person 1. 30s. On
15s. Off
Person 2. 30s. On
15s. Off
Person 3. 30s. On
15s. Off
5 Rounds
All Out workout!

MEN:

50-40-30-20-10 Cal Airbike
10-20-30-40-50 Cal Ski Erg

30 DU after every set (10x30 DU total)

WOMEN:

45--35-25-15-5 Cal Air Bike
5-15-25-35-45 Cal Ski Erg

30 DU after every set (10x30 DU total)

RPE 3-4

If you don´t have Ski erg, scale to rowing or running.

100 HBR
100 shoulder taps
100 ABR
100 air squats

AMRAP 7:
15/12 Calorie Row
15 GHD Sit-Ups

EMOM for 8 min:

Power Clean + Push Jerk

RPE 4

Work up to a heavy of the complex (2 Power Cleans + 2 Front Squat + Jerk)

Three rounds for time of:

6 Bar-Facing Burpees Over the Barbell
10 Thrusters (25 / 40 kg)
6 Pull-Ups

Pyri tekemään semmosilla painoilla että THRUSTER MENEE PÖTKÖÖN 10 KERTAA.

GLAM BAM FINISHER
Partners will start staggered, aim to finish all exercises in allotted time.
SS = superset
You will share : 1 mat, 2 DB, 1 HVY GOB KB, 1 ab mat, 1 HVY MB, 1 TRX

10 STRICT PU SS w/ 20 DBL DB Floor Press
10 HVY GOB SQ SS w/ 20 BW SQ Jumps
10 HVY MB AB MAT SIT UPS SS w/ 20 BW ab mat sit ups
10 HVY KB DL (you go to big bertha KB's) SS w/ 20 TRX Ham Runners
REPEAT

In teams of 2 ascend the ladder as far as possible in 40 minutes:
10-20-30-40… wall balls
20-40-60-80… double unders
30-60-90-120… calories row

Share the work. One works, one rests.

1-2 rounds of Snatch Drills before you start your snatches. (check the video)

EMOM: 2-position Snatch (above the knee, Floor)

3set: 65% of 1rm snatch
3set: 70%
3set: 75%
3set: 80%

Info: First snatch is right above the knee, second from the floor. You can drop and go. Scale if needed.