1) Shoulder press 4x5x80%
2) Negative HSPU 4x4(5-10s Down)

5x
10 ghd sit ups
10 ghd hip extension
1 in rest in between rnds

Partner workout /you Go I Go
5x 6 min Amraps /2min Rest between sets

30 pistols
20 C2B /pull ups
15 power snatch 35/50
Max Reps T2B

30 cal row
20 Burbee over rower
15 M hs walk / 30 Shoulder taps/ 8 try’s
MR DB squat snatch 35/45lb

30 front squat 35/50
20 hspu
15 BMU/ RMU / banded MU/ C2B
MR ropes

60 DU’s
30 heavy WB
15 devils Press 35/45kg
MR Ring dips /Nojis dips / kumppari

30 STOH 35/50
30 GHD
15 OHS
MR Burpees, when partner stays at HS hold position

8x 6min

A)
10 Tuulimyllyä
10 R-rangan kiertoa kyykystä
10 Kyykystä ojennusta

Loppuaika: Konetta

B)
20 Levypainokiertoa
12 Vuorikiipeilijää
15-30s Kuppipitoa

Loppuaika: Boxin ylityksiä

EMOM 10:
5 Down Ups + 10 Push Ups

partner WOD YGIG
200 DUs
30 push presses 50kg/35kg
30 box jump overs 60cm/50cm
30 cal row
30 cal air bike
200 DUs
30 burpees syncro

3 rounds:
20 Russian Twists (no extra weight)
20 Alt. V-ups
20 Bicycle Crunches
20 Hollow Rocks
- Rest :30 btw movements and 1:00 btw rounds

20s on - 10s off x8:
A) hollow hold
B) side plank, right
C) arch hold
D) side plank, left

Warm-up: 1000m easy row + 5 x easy 100m + fast 100m

A: Row: 10 x 500m. Goal is to row fast in the anaerobic zone. 1 min rest between sets.

Cool-down: Easy row for 5 min + 5 min mobility

5 rounds of:
4 Shoulder Presses @70%
2 rope Climbs 4m (no jump)
Rest 2min btw rounds