AMRAP 20: (YGIG)
12 DB snatch alt. @50/35lb
6-12 kipping hspu
20m sandbag bearhug carry / DKB frontrack carry @moderate
12/9 cal row

->toinen tekee kierroksen ja toinen lepää. Jos teet yksin työ ja lepo 1:1
->kipping hspu->abmat kipping hspu->DDB push press
->RPE 3-3.5

300-cal Ergo
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

3-4set:

10 Db bench
10+10 Db row

ALTERNATE E2MOM / 1-2 RIR

BENCHMARK
3 rounds for time with a partner
30 squat cleans (30/42,5 kg)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.

Scaled Wod
3 rounds for time with a partner:
30 hang squat cleans
30 ring rows
40cal ergo
* -you go, i go*

Every 4min, 6 rounds
4-12 strict pull up
rest of time ergo
* -skaalaus kuminauha, matala tanko, ring row
-leuat voimatreeninä
-ergo rauhallinen tasainen vauhti*

160 double-unders/single-unders
160 AbMat sit-ups
160 double-unders/single-unders
160 DB push presses (15/22.5 kg)
160 double-unders/single-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.

Voima
E3MOM, 4 rounds
8-12 Sumo DL w/kb

WOD
8min amrap
10 KB swing
10 worm push up
10 air squat
20m säkin kantaminen

60 synchronized AbMat sit-ups
80/120 calories
60 toes-to-bars
56/80 calories
60 synchronized strict knees-to-elbows
42/60 calories
– Use any machine for calories.

Scaled Wod
For time with a partner:
30 synchronized AbMat sit-ups
42/60 calories
30 laying toes-to-bars
30/40 calories
60 synchronized strict hanging knee raises
16/20 calories
– Use any machine for calories.

Kyykky 3x80%, 2x8x65%

SJMV sumolla 3x10x35-45%

Reisikoukistus maaten kumpparilla 4x12-20

Sivutaivutus 2x20 / puoli

Deadlift

8-6-4-2

2-3 reps in tank