50 kaloria soutu, hiihto tai pyörä
30 Kahvakuulaheilautus
50 tuplanaruhyppy
30 istumaannousu

3 rounds for time:
15 Pull-ups
10 Burpees to Target, 10-15cm jump

Rästi

Warm-Up

2 Sets
Yoga Push Up x 8
Prone Snow Angels x 8
Side Plank Rotations x 8/side
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3 Sets (or AMRAP 8)
10 Kipping Toes to Bar
20 Anchored Feet Sit Ups
250/200 meter Row/Ab/Ski @ 90% effort
rest 1min between sets

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2 Sets
20 Banded Tricep Push Downs
20 Banded Bicep Curls
20 Banded Face Pulls
-rest 1min between movements-

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Shoulders + Arms
3 sets
A1) 1/2 Kneeling Strict DB Press: 8-10/arm; rest 60sec
A2) DB Parallette Tricep Push Up: 8-10reps; rest 60sec
A3) Alt. DB Bicep Curl: 8-10reps/arm; rest 60sec

• Every movement: Fast Up, 3 sec Down!!

Partner workout:
40-30-20-10 Hang Power Cleans @70/45kg
10-8-6-4 Rope Climbs
40-30-20-10 Wall Balls @20/14lbs

• Time cap 30:00

EMOM 4 rounds each /Rest 2min after every 12minutes

Total 56min 💩💩💩

1. C2B/pull up 7-12
2. OH Lunges 16

3. DB snatch 16
   Rest after 4rouds

4. SHSPU 60%max

5. Heavy WB 10

6. AB 9-15 cal
   Rest after 4rouds

7. Rope 2-3

8. Push up 65% max

9. Box over Burpee
   Rest after 4rouds

10. C&J 40-60kg / 30-40kg 5

11. Front squat 7

12. Hs walk 2-12m
    Rest after 4rouds

Your text here...

5 sets of Bench Press
Set 1-2: 5 @70%
Set 3-4: 5 @75%
Set 5: 5 @80%
- Rest 2min btw sets

Partner Amrap 15
30cal row
40m D-ball/sandbag carry

rest 5min

Partner Amrap 15
30cal c2bike
40m plate push @20/15kg

0-10min
Maksimi kalorit soutu/pyörä/hiihto

10-30min
6 yleisliike
10 istumaannousu
16 askelluslaatikolle

30-40min
100/80 kaloria soutu/pyörä/hiihto

5x5 Back Squat @78-82%
- Rest 2-3min btw sets