270921 MAANANTAI
4 Rounds for reps
30s work, 30s rest
1. wallball
2. rope climb
3. pistol squat
4. back extension
5. box jump
280921 TIISTAI
4 Rounds
10-20 pullups / jumping pullups
20/15 cal ski
10-20 pullups / jumping pullups
rest while partner completes one round
290921 KESKIVIIKKO
for quality:
3 Rounds
12 hip thrust
30+30m one arm farmers walk
10-15 v-ups
3 Rounds
8+8 one legged deadlift
8+8 bulgarian split squat
10-15 toes to rings
300921 TORSTAI
Partner workout
15min AMRAP
10 wall walk
50 hang power snatch 30/20
100 double under
split reps with partner
011021 PERJANTAI
power jerk w/ pause 3 x 5
deep power jerk 5 x 3
power jerk 5 x 2
021021 LAUANTAI
Team workout (team of 3)
30min AMRAP
A: 1 round of
8 db one arm devils press
12 db one arm hang cluster
B: AMRAP row (cal)
C: REST