Intervals 30s on / 30s Off x 6

1) DU
2) sit up
3) shuttle run
4) plank or hollow hold

(Total 24min)

Penkki Max1

Partner WOD YGIG
50-40-30-20-10
Floor press 45kg/30kg
row calories
kb swings 24kg/16kg
Time cap 25 min

6 sets of:
1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat
- Rest 2min btw sets
- Pause Front Squats, 3 secs in bottom.
- Work up to a heavy set.

HERO WORKOUT

"HOLLEYMAN"
30 ROUNDS FOR TIME
5 Wall Balls @9/6kg
3 kipping Handstand Push-Ups
1 Power Clean @100/70kg

Timecap: 35 mins

Partner workout
30min AMRAP
160 KB sumo deadlift high-pull 24/16
140 KB swing 24/16
120 one arm KB thruster 24/16
100 box step up
AMRAP row for distance

Share the repetitions with your
partner anyhow

Portti 2v! Synttäriviikon treeni

Partner workout

20min AMRAP
12/10 cal row
8 thruster 42,5/30
6 bar over burpee
4 bar muscle-up

You Go / I go full-rounds

EMOM 12:
Odd: 10 Pull-ups
Even: 10 SDHP 30/20kg

WOD: 2min on 1min off / EASY: 90s on 90s off x5:
2-4-6... burpee to plate / no-jump burpee
3-6-9... push up
4-8-12... db snatch

With every round, start from the 2, 3 & 4 reps.
Result: Total reps.

5 rounds for time:
4 Devils Presses 2x20/15kg
8 Ring Dips
12 Barbell Bicep Curls 30/20kg