50 - 40 - 30 - 20 - 10
Double unders
Russian twists 15/10 kg

Timecap 10 min

Technique work with light weights

AMRAP 30

400m Run
6 Bar MU
12 Thruster 42,5/30kg

Thruster 1RM 1-1-1-1-1

Raudat kyytiin räkistä.

Vertailu 12.5.2016

Deadlift , 3 waves ( 3 rounds )

4@70%
3@75%
2@80%

Go every 3:00

2-2-2-2-2-2 AHAP
FIND YOUR 1RM!

For reps, 25 min

Break anyhow
1 work, 2 rest

50 Axl bar Deadlift 39/49kg
50 wall ball shots 6/9kg
50 cal row

1 round is 150 reps

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Goal & Intensity
-Build teamwork and overall work capacity through big, full-body movements.
-The aim is to keep the pace steady and quality high while rotating efficiently.
-One works, two rest — allowing hard efforts and consistent intensity.
-The 25-minute window tests your ability to manage effort, breathing, and transitions.
-Agree on a clear rotation pattern from the start — for example, 10 reps each — to keep rhythm smooth and avoid chaos.
RPE: 7–8 → challenging but sustainable thanks to rest periods.
Why: Team workouts like this build endurance, grip strength, and trust — you’ll learn to push hard and recover fast while relying on each other to keep the work going.

Practice Handstand Push-ups for 20min

• If you can do 5 or more with a kip even when tired, then do 5-7 EMOM for 10min
• If you can do 3 or more Strict HSPU, then do 3-6 Strict HSPU EMOM for 10min

3-3-3-3-3

Push press, 1 RM of the day