25:00 steady work with a partner:

1200m Bike or 600m Row
60m Sandbag/Stone/Bag/Partner Carry
300m Backwards Run
60s Handstand Hold (wall, partner or freestanding)

• Split with your partner as you wish

Close Grip Floor Press
1RM in 7-8 sets. Rest 2:00
- Goal: Small PR
- 5, 4, 3, 2, 1, 1, 1 , 1
- Option: 7 x 5 moderate weights for practice.

1A) butterfly pull ups 4x6/ butterfly kips 4x10
1B) skater jumps over the box 4x6

3 rounds for quality
8-10/side box step up
8-10/side banded hip extension
30-40s wall squat hold

Every 3min for 5 rounds
10 power clean 42,5/30
5 bar over burpee
10 thruster 42,5/30
5 bar over burpee

Pause front squat
8x2r @ 75%
3s. at the bottom of the squat.
Go every 75s.

YGIG 25min AMRAP

100 Tuplaa/sinkkua
80 Cal
60 KK-heilautus
40 Istumaannousu
20 Burpee

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

Hspu 6x3-5, v2
rest 2min

3 rounds for quality
Turkish get up 2+2
Plank rotation 5+5
Passthrough 10
Banded good morning 15

AMRAP 10
21 Wall Balls
15 Toes-to-bar
9 Snatches 50/35kg

1)
Push press
Build to 2RM in about 6-7 sets

2)
Single arm ring row
3x 8/8 reps 90"rest between sets