40 walking lunges
30 KB swings (16/24 kg)
20 KB goblet squats (16/24 kg)
10 single-DB devils presses (15/22.5 kg)
– Split work as desired.

100-cal Ergo
50 synchronized sit-ups
100 KB swings
50 synchronized sit-ups
100-cal ergo
– While one partner is swinging the kettlebell, the other is hanging from the pull-up bar.

Run 3 kierrosta käytävässä
10-cal Ergo
5 power snatches (35/52,5 kg)
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round.

scaled wod
AMRAP 20 with a partner:
Run 2 kierrosta käytävässä
5-cal bike, row, or ski
5 hang power snatches
5 overhead squats
– Perform in “I go, you go” rounds. Partner one performs an entire round, and then partner two does an entire round.

60 synchronized AbMat sit-ups
100 calories ergo
60 toes-to-bars/Hangin knee raises
80 calories ergo
60 synchronized AbMat sit-ups
60 calories ergo
– ergo & T2B = you go, i go
– keskity laadukkaaseen liikkeeseen
– time cap 35min

900m run = 6x pihalenkki
50 Curtis-P complexes (25/35 kg)
800/1,000-m row
– One partner works at a time on the run, complexes, and row.
– One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.

Scaled WOD
For time with a partner:
600-m run = 4x pihalenkki/600m row
30 Curtis-P complexes
600/800-m row
– One partner works at a time on the run, complexes, and row.
– One person works to accumulate Curtis-P Complex at a time, switching every minute.
– Both partners perform 2 burpees at the TOP of each minute during the Curtis-P complexes.

800-m run
then…
10 rounds of:
10 double-DB power cleans (15/22.5 kg)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Scaled WOD
For time with a partner:
400-m run/500m row
then…
6 rounds of:
10 double-DB power cleans
20 single-unders
then…
400-m run/500m row
– Partners perform the runs together and then alternate full rounds of the 6-round couplet.

225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.

80/100-cal row
150 double-unders
100 deadlifts (40/60 kg)
150 double-unders
80/100-cal row

Scaled WOD
For time with a partner:
50-cal row
80 single-unders
50 deadlifts
80 single-unders
50-cal row

5 strict toes-to-bars
15 double-DB front squats (15/22.5 kg)
10/6-cal Ergo
– 1 person does a round, then the next person does a round.
– After each partner completes a round, add 1 calorie to the ergo.

SCALED WOD
AMRAP 20 with a partner:
5 lying toes-to-kettlebell
8 double-DB front squats
10/6-cal Ergo
– 1 person does a round, then the next person does a round.
– Maintain the same calories through all rounds.

Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 10 burpees together.

Scaled WOD
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00, partners each perform 3 burpees together.