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

100 Yleisliikettä

Every 1:30 x 6:
Odd: 3 Weighted Pull-ups (build up)
Even: 6 Strict Pull-ups

Rest 4:00

EMOM 6:
Odd: 3 Strict Pull-ups
Even: 6 Kipping Pull-ups

For time:
100 Barbell Upright Row
100 Barbell Bicep Curls
100 Standing Barbell Skull Crushers
- You can divide the reps as you wish
M/W: 20/15kg

5 x Alkavalla 3 min

1. Naruhyppy (100 tuplaa/200 yksittäinen)
2. 60 m Farmari kävely 2 x Kahvakuulalla
3. 12 Paholaisenpunnerrus yhdellä Käsipainolla

Kesto 45 min