Penkki 3x2(+)x90%
-viimeisessä sarjassa max.toistot

Etukyykky 5-8x3
-eli nousu kovaan kolmoseen

Ojentajat kumpparilla 5x20

Penkki 3x3(+)x85%
-viimeisessä sarjassa max.toistot

Etukyykky 5x3
-kuormana viime viikon viimeinen sarjapaino eli ”max5”

Penkki käsipainoilla 2x12-20

Hauiskääntö 5x15

5 kierrosta 2lla käsipainolla
10 hex-punnerrus lattialla
10 vasara hauiskääntö vuorokäsin
1min lepo

Partner Conditioning

10:00 Max Distance KB Front Rack Carry
8:00 Max Calories Rower or Ski Erg
6:00 Max Distance Farmers Carry
4:00 Max Renegade Rows
2:00 Max Sled Push Metres

• Can be completed in any order. 1-2mins rest between sections ok.
• Split work with partner however you like!

4x 8min ON/2min OFF
With a Partner

A) Echo Bike &
5x8m Shuttle Run + 8 Burpees + 5x8m Shuttle Run

B) Row &
5x8m Shuttle Run + 12 Wall Balls + 5x8m Shuttle Run

C) BikeErg &
5x8m Shuttle Run + 12 Box Jump Overs+ 5x8m Shuttle Run

D) SkiErg &
5x8m Shuttle Run + 12 DB Snatches + 5x8m Shuttle Run

2) 50 DUs
20 push ups
20 dumbbell snatches alternating 22,5kg/15kg
50 DUs
20 pull ups
20 dumbbell clean and jerks alternating 22,5kg/15kg
50 Dus
20 T2B
20 weighted sit ups 22,5kg/15kg

5x6 Bench Presses @75%
- Rest 2-3min

For time:

20 alt. Pistols
20 STOH 60/40
20 straight leg abmat sit-ups
20 alt. Pistols
15 STOH 60/40
15 SL abmat SU
20 pistols
10 STOH 60/40
10 SL abmat SU

Timecap 15 min.

Partner workout

For time
40 DB snatch 22,5/15
AMRAP box jump over 60/50
30 DB snatch 22,5/15
AMRAP box jump over 60/50
20 DB snatch 22,5/15
AMRAP box jump over 60/50
10 DB snatch 22,5/15
AMRAP box jump over 60/50

Both working at the same time.
Twist: If you need to rest, you partner has to stop also while resting.

3 rounds for time
1 rope climb
8 ring dips
10m HS walk