Easy pace workout

For 40min
Person 1: 1 round
20 KB swing
15 sit-up
10 down-up
50 single under
Person 2: Easy row

Alternate when 1 rounds of movements is ready

If you feel tired today you can go @ HR Zone 2-3 or If you want to go allout then you Go ! !

AMRAP 20

Row 2024m
12 Rower over Burpees
15 Wallball 20/14p
16 Dual Db Deadlift 22,5/15kg

Rest 5 Minutes

AMRAP 20

Bike Erg 2025m
12 Burpee Box Jumps 24"/20"
15 Push-Ups
16 Pistols

Deadlift 3x2x90%

BENCH PRESS / OR STRICT PRESS

6-4-2-2

E3MOM / 1-2REP IN TANK

A) Bar muscle-up practise

B) For time
800/700m row
80 double under
8 bar muscle-up
400/350m row
40 double under
4 bar muscle-up

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

DEADLIFT

10-8-6-4

E3MOM / 2-3REP IN TANK

AMRAP 15 mins
50 Double Unders/ 80 single unders
15 Push-ups/incline push ups
15 V-ups/ tuck ups

Goal: 4+rounds

Bench Press
DB's or Floor Press
5 x 10

Penkki 3x5x80%

Lattiapenkki käsipainoilla 3x15-20

Ojentajat maaten käsipainoilla 3x15

Band-pull-aparts 4x25

Hauiskääntö myötäotteella 3x15