'PARTNER WORKOUT'
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up @24/16kg and 61/51cm
8 Toes to Bar / Toes to Rings / Knee Raises
6/6 Single Arm KB Push Press
16 Box Jumps

*P1 starts the AMRAP, once they reach the Box Jumps...P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them. So not a normal partner workout today!

5x3 Weighted Chin Ups
- Rest 2-3min btw sets

1. HS walk to wall -> eccentric HSPU -> kipping HSPU x1-5
2. Pike press walks x 5-10
3. Hollow body hold vatsallaan x max

AMRAP 15 min for quality

Every min x 7 sets
9 Squat Cleans @52.5/35
6 Squat Cleans @65/45
3 Squat Cleans @80/60
3 Squat Clean @80/60
3 Squat Clean @80/60
6 Squat Clean @65/45
9 Squat Clean @52.5/35

5x2 Front Squat @75% of days 1RM
- Rest 2-3min btw sets

Maastaveto korokkeelta 5x6x70%
-esim 1 kumiharkko

Suorinjaloin maastaveto 4x8x40%
-jokainen toisto lattiasta

Bulgarian Split Squat Jumps 3x8 / jalka

SitUps 3x8

Stoppi-veto 3x5 (40-50-60%)

Maastaveto 2x4x70%, 2x3x80%

Kulmasoutu 3s pidolla 5x8x20-25%

Ojentajat käsipainolla seisten 3x15/käsi

1) set of Strict Handstand Push Ups Or Push Ups Or Seated Dual Kb Presses
2) Set Of Strict Pull Ups Or Challenging Banded Pull Ups Or Ring Rows
*Choose reps by your ability. No max sets.

3-4 rounds for quality:
10 Barbell Bent Over Row, choose load
10 Sumo Deadlift High Pulls, choose load
20 Back Extensions

Warm-up: 10-min general warm-up + 5 min mobility + 10 min barbell warmup

A: Emom 12-15 min: 1 x Clean
Start from 70% and build-up

B: 3x2 Back squat. Find days heavy set of 2, then do 2 sets with 80-90% of days max weight

Cool-down: Easy row/bike for 10 min + 5 min mobility