60min Partner Conditioning, IGYG-style:
20min Row
20min Ski
20min AB
- 1min intervals
- No rest btw machines
Score: total calories

In 12 minutes:
Find your 2RM Shoulder Press
- After every set, do 20 Sit-ups
- No rest btw sets, try to keep moving the whole time

AMRAP 5:
10 Pull-ups
7,5 + 7,5m DB Walking Lunges (2x20/15kg)

• Rest 3min

AMRAP 5:
4 Devils Presses (2x20/15kg)
12 Box Jump Overs 60/50cm

• Rest 3min

AMRAP 5:
10 Pull-ups
7,5 + 7,5m DB Walking Lunges (2x20/15kg)

2 Sets of 3 intervals, alt A1/A2

A1. For time
24/18 (cal) Air bike
16 Chest-to-bar pull-ups
8 KB Clean and jerks @ 2 x 24/16kg

A2. For time
24/18 (cal) Row
16 Toes-to-bars
12m KB Front rack walking lunges @ 2 x 24/16kg

– 1:30 jog/walk @ easy for recovery between intervals –
— 4:00 to 6:00 jog/walk @ easy for recovery between sets –

Flow. Set 1: A1 – A2 – A1, longer recovery, Set 2: A2-A1-A2

Alternate rep schemes. The intent is to complete each interval < 3:00, choose alternate rep schemes if needed (you can also mix and match rep schemes to find a good challenge for yourself)
A1 → 18/14 cal, 12 C2B, 8 KB CnJ
A2 → 18/14 cal, 12 TTB, 12m FR WL

1a. Back Squat 3x10
1b. Deadlift 3x6

2a. Walking Lunge w/ weight 3x40 steps

3a. Barbell Curl 3x10
3b. Lateral DB Raises 3x12

FOR TIME:
3 Rounds
15 Alt. DB Snatch 22,5/15kg
10 Burbee Over Box

20min FQ
20m DBL KB front rack walking lunges
20 single leg vups
15 cyclist squats
15 hollow rock
10+10 pistols
10+10 sideplank hip touch

E2MOM x6
6-6-4-4-2-2 front squats

Warm Up
2 rounds
2 min cardio
10+10 half kneeling press
15 band pull aparts / ring rows
:30 hanging flutter kicks

Strenght
Shoulder Press 5-5-3-3reps @mod/heavy weights.
rest 2-3 min bwn sets

Metcon
Emom 8
odd: devils press with db's x 4-6 reps
even : Rowing x 30 seconds (moderate/fast)
rest 2 min
Emom 8
odd: double db thrusters 8-12 reps
even : ski x 30 seconds (mod/fast)

Rive ja työntö

*use straps

6@70%, 6@75%, 6@80%, sn-%, rest btw sets 2min