Partner Workout - For Time
1600 Meter Run / 6 x Stairs
30 Power Cleans @60/42.5kg
4 Rope Climbs
2000m Row
20 Power Cleans @80/52.5kg
4 Rope Climbs
4000m Bike
10 Power Cleans @90/60kg
4 Rope Climbs

*One person works. Split as needed.
- TIME CAP = 35:00
- Class may mix the order of the machines to avoid using all the equipment.

Strength
1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top
- Rope Climb with legs to half height
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Box Dips

4 rounds
10 thrusters 45kg/30kg
10 bar over burpees
20 hollow rocks
30 Dus

Upper body circuit
10-15 chair dips
10 lateral shoulder raises (water bottle) add tempo if needed.
10 front shoulder raises
rest 1 Min
Repeat 5 Rounds

Core Work
4 Rounds
15 hollow Rocks
10/10 side bends
15 v-sit up
45 secs Rest

8 Min AMRAP
20 Mountain climbers
10 burpees

Clean & Jerk 2x(2+2)x60%, 2x(1+1)x70%, 2x(1+1)x80%

10 rounds for time
2 one arm devil's press 22,5/15
4 burpee over DB
6 DB reverse lunge

3 rounds for quality
4 bar Mus
5 T2B
5 strict HSPUs
3+3+3m HS walk (try to turn 180 dgrees after every 3 meters)

Mäkivedot🔥⛰️🏃‍♀️🏃

Peuramaantie 114, 02480 Kirkkonummi

Negative strict hspu 5 x 2-5/ 5 x 1-2
- lowering 3 sec
- rest 60-90sec

AMRAP 12 for quality
1-5 strict chin up
40m farmers carry
10 hanging alt. leg raises
30 slow mountain climbers

Suorinjaloin mave 5x10
-kevyt

Kyykky 3x5x75%

Yhden käden kulmasoutu 3x15 / käsi

Leveä penkki 5x10x50%
-2-3 sormen mittaa normiotetta leveämpi