Exploring the OHS

4 rounds
10-12 band pull aparts
6 OHS
2 min rest

On the minute

4 rounds
1min farmers walk
1min rest
1min d-ball / KB Frong rack carry
1min rest

Hoisting the body up

Weighted pull-ups
– e90sec 8 x 3

Metcon macabre VII

6 rounds for time
– 1 rope climb
– 10 db snatches (pick weight)
– 10 ghd/ weighted abmat sit-ups

Suomi 102

Kansalaiset, medborgare.

Partner workout with a 35min timecap. You can split the cals and reps with your partner any way you want.

cash in: 102cal row / assault

10 rounds of
– 6 clusters 60/40kg
– 12 box over burpees

cash out: 102cal row / assault

ENDURANCE VKO 49

Peruskunto (!!!) harjoitus

• valitse 2 eri konetta (row/ski/assaultbike/wattbike/ergbike/run)
• koneita vuorotellen: 10min + 10min + 8min + 8min + 6min + 6min + 4min + 4min = 48min

Syke pitää pysyä aerobisella kynnyksellä tai sen alle!

I'm in – You in?

30min partner workout:

60 power cleans 60/40kg
30 burpees
60 front squats
30 burpees
60 deadlifts
30 burpees
+ rest of the time row for meters

For the love of god MOAR LUNGES?

4 rounds
– 8+8 double kb front rack reverse lunges
– rest 90sec
– 8 barbell press
– rest 90sec

Sonata in T2B major

7min amrap
– 6 t2b's
– 6 box jumps