10× 2min välein

A)
7-9 Cal kone
6 Mavea 60-65%

B)
4-10 Hspu
6-12 Boxin ylitystä

Partner workout!

00:00-06:00
In 6 mins, for max reps of:
60/45 Machine Calories (YG,IG)
max reps in remaining time Rope Climbs, (YG,IG)

06:00-12:00
AMRAP 6 mins of:
20 Synchronized Air Squats
20 Handstand Push-ups kipping / regular push up (YG,IG)

12:00-18:00
REST

18:00-24:00
In 6 mins, for max reps of:
60/45 Machine Calories (YG,IG)
max reps in remaining time (Chest-to-bar) Pull-ups (YG,IG)

24:00-30:00

AMRAP 6 mins of:
10 Thrusters, 50/35 kg (YG,IG)
10 Synchronized Toes-to-bars

Alternate A1/A2

A1. Strict dip – 4 x 5-7 @ RPE 8-8.5 (1.5-2 RIR), rest 1:00 before A2

A2. Strict chin-up – 4 x 5-7 @ RPE 8-8.5 (1.5-2 RIR), rest 2:00 before A1

4x 7 min AMRAP’s with a partner,
2 min REST between AMRAP’s


16 T2B

8 power Clean & Jerk 70/50

16 (heavy) WB

REST 2 min

16 HSPU

8 rMU / 12 ring pull up

16 KB swing

REST 2 min


12 m hs walk

6 D-ball over Shoulder

24 GHD sit up

REST 2 min


12 1-ARM DB thruster

6 BMU

12 box jump over

REST 2 min

Band-pull-aparts 3x20
Kiertäjät kyljellään 3x20 / puoli
Vatsarutistus 3x20 (jalat penkillä, 90asteen polvikulma)

Kyykky 3x3x70%

Penkki 3x3x70%

Maastaveto 3x3x70%

SNATCH

Bar Muscle up

E2MOM, 5 rounds
1-7 Bar MU
10 OH reverse lunges w/2kb

EMOM8
1: 8-16 alt single leg squats
2: 30-45s plank hip rotations

EMOM8
1: 8-16 alt box step ups
2: 30-45s flutter kick hollow hold

Deadlift every rep 2 sec hold on top

5-5-5-4-4-4

Go every 3:00

3× 3+2@61%, fs-%, rest btw sets 2-3min