Tabata:

Odd: ring row
Even: stick thrusters

2-3 kierrosta:

10s front lever tuck hold/knees up hold for 20s
10+10m knees down bear crawl, sideways

Parin kanssa (you go i go)

5 kierrosta:
30 DL 100/70
20 HSPU
20 T2B

• Toistot saa jakaa miten haluaa. Toinen suorittaa, toinen lepää.

Lattiapenkkipunnerrus 2,2,2,2,2

nousevilla painoilla, tauot 2 min.

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

DB row
4 x every 2 min
8 e/s
as heavy as form allows

In Pairs
YGIG / ROUND

AMRAP 25 min

14/10 cal row
10 Power Snatch 35/52kg
10 push ups

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Goal & Intensity:
Work in pairs, alternating full rounds, and aim to maintain a steady pace with quick transitions. Focus on consistent power output during the row, efficient snatches, and unbroken push-ups while keeping your heart rate elevated but controlled.

Desired RPE/Effort:6-7, you should be able to continue training after 25 minutes.

5 - 5 - 5 - 5 - 5

Set every 2:30
AHAP

Back squat

4-3-2-10+

E3MOM 7 1-2 RIR

Pull-up grip. AHAP, but sets as close to each other as possible. Do NOT "build up" to the last set!