PERFORMANCE
IN TEAMS OF 2...
AMRAP x 24 MINUTES
20 Kipping or Strict Pull-Ups
40 Push-Ups
50/40 Cal Bike/Row/Ski
60 Air Squats

---

FITNESS
IN TEAMS OF 2...
AMRAP x 24 MINUTES**
20 Ring Rows
30 Push-Ups / Incline Push-Ups
40/30 Cal Bike/Row/Ski
50 Air Squats

• RPE 7

PARTNER FINISHER
2 ROUNDS
80 Plate GTOH @ moderate weight
80 Plate Russian Twists

• Split with Partner as needed.

PERFORMANCE
3 ROUNDS FOR TIME
500/400m Row
20 Hand Release Push-Ups
10 Shoulder to Overhead @85/60kg
250/200m Row
5-10 Strict Handstand Push-Ups
5 Shoulder to Overhead

---

FITNESS
3 ROUNDS FOR TIME
500/400m Row
10 Push-Ups / Knee Push-Ups
6 Shoulder to Overhead @moderate
250/200m Row
8 Pike Push-Ups / Box Push-Ups
4 Shoulder to Overhead

• RPE 8
• Video: https://vimeo.com/810047826

EMOM x 5 MINUTES
1-2 Bar Muscle-Ups
or
2-4 Unbroken Kipping Chest to Bar Pull-Ups / Regular Kip Pull-Ups
or
2-4 Partner Assisted Strict Pull-Ups

• Remember the goal is develop the strict strength first.

PERFORMANCE
1) ON AN 10:00 RUNNING CLOCK
120 Double Unders
60/50 Cal Row/Bike/Ski
30 Burpees Over Rower/Bar

At 10:00 start;
2) 4 ROUNDS FOR TIME
30 Double Unders
15/12 Cal Row/Bike/Ski
8 Burpees Over Rower/Bar

---

Fitness
1) ON AN 10:00 RUNNING CLOCK
200 Singles
50/40 Cal Row/Bike/Ski
10-20 Burpees Over Rower/Bar

At 10:00 start;
2) 4 ROUNDS FOR TIME
50 Singles Unders
12/10 Cal Row/Bike/Ski
3-5 Burpees Over Rower/Bar

• RPE 8
• Video: https://vimeo.com/856659696?share=copy

Easy pace 15:00-20:00 mix of;
Bike 2:00
Ski 2:00
Stairs
Single Arm Farmer Carry 1:00/arm (light/medium)

50 minutes Of :

5 Min Cardio ( HR Zone 1-2 )
20 Wall Facing Handstand Fluters
10 HS Plate Step-Ups
5-10m Handstand Walk
5 Min Cardio ( HR Zone 1-2 )
2-4 RMU / BMU
5 D-Ball Clean

No workout

Emom 40

1) 7-20 Cal konetta
2) 5-10 Boxin yli burpeeta
3) 1-10 Leukaa/C2B/MU
4) Lepo

1.

3rounds:

10/8cal echo
10 hspu / or push up
10 ttb

rest 2min between rounds
.

2.

3rounds:

10/8cal ski
3 rope climb / scaled 2 rope climb
10m hs walk / or 3 wall walk

rest 2min between rounds

Target under 2-2,5min / rest as needed between 1&2 / kiihtyvä tahti molemmissa osioissa.