4min - 1min off x6 w/ partner, alternate between a & b:
a) 10 db snatch (22,5/15) - 5 burpee box jump over (60/50)
b) 5 s.a devil's press (22,5/15) - 10/7 cal air bike / bike erg / ski erg

YGIG round at a time - one partner rests while other one completes a full round.

Target: RPE 8-9.

IN TEAMS OF 2
AMRAP x 15 MINUTES
4 Double DB Hang Power Clean & Jerk @22,5/15kg
4 Box Jump Overs @60/50cm
2 Ring or Bar Muscle-Ups /4 Burpee Pull-Up
Partner 1 completes a full round and then change!

REST 3 mins

AMRAP x 15 MINUTES
4 Double DB Devils press
4 High Box jump@75/60cm
2 wall walk
Partner 1 completes a full round and then change!

EMOM27:
a) power clean / stoh / C&J*
b) 7-14 cal row (TC: 45s)
c) rest

*Rds 1-3: 5 power clean
Rds 4-6: 5 stoh
Rds 7-9: 5 clean & jerk

Aim to keep the same weight in the bar for all movements & rounds.

A1) negative HSPU 4x2, hold 5s in the 90 degree angle then go down as slow as possible
scaling on box knees/feet
A2) shoulder press 3x2x75%
no scaling
A3) Support on rings 3x20s
rest as needed

4x4 Muscle Cleans @65%
- Rest 2min btw sets

DL: 2x10 (50-60%)

6x 7min ON 1min OFF

1)
200m kone (pyörä 400m)
5-8 Mittarimatoa
5+5 Yhden jalan linkkaria
5+5 Lantionnostoa yhdellä jalalla

2)
50-100 Sinkkunaruhyppyä
5+5 Tuulimyllyä
5+5 Lonkat + kiertoa
Submax rento roikunta

3)
12 Boxin ylitystä
10 Rintarangan pumppausta boxilla
10 Vipunostoa sivuille
10 Vipunostoa taakse

DELOAD WEEK

18min AMRAP

Person 1: 1 round for both sides:
7 KB hang power clean
7m KB front rack walking lunge
7m KB overhead carry

Person 2: Easy row

Pendlay Row 5x5x25%

Maastaveto 2x95%

Etukyykky 3x3x80-90% (etukyykyn maksimista)

SitUps 5x10

four sets of two