4 Rounds

2min Row
2min Bike
2min Ski
2min Echo
2min Rest

Partner wod

0:00-08:00
EMOM 8’
1. 30” Air squat
2. 30” kb deadbug

10:00-20:00
2000/ 1800 m row
Partner A: rowing
Partner B: left arm KB 5 swing+ 5 snatch + 5 front squat then same with the right arm
@24/16 kg

22:00-34:00
10 rounds for time
(Relay style)
3 burpee
6 box jump
9 GTOH @20/15 kg

Warm-up
20 passthrough
20 pull apart
10 OHS w/ PVC and rubberbsnd
10+10 monster walk w/ rubber band.
5+5 kazak squat w/ pause.

EMOM 6
20-40% of snatch 1RM

4 Muscle snatch
2 Snatch balance

E2MOM 10
40-65% of snatch 1RM

1 Power snatch
1 OHS
1 Squat snatch

SNATCH 1RM
Find heaviest weight in 15min

EMOM 12 ( Work 0:45 / Rest 0:15 )

1 minute : Ring Rows
2 minute : Box Step-Ups
3 minute : Sit-Ups
4 minute : Wallsit

Shoulder Press + Push Press

6 x ( 4 + 2 ), building Heavy

Go every 3:00

AMRAP 10

30 Air Squats
40 Sit-Ups
7 Pull-Ups

Raaka te riip ap+Vapu+Vala
4sarjaa
-3+3+3 @60%

Pystypunnerrus te-otteella syväkyykyssä
3sarjaa
-8 @tanko

Warm Up
2-3 min bike erg + 2-3 min ski erg (play with tempo as you like)
then 2 rounds

:30-40 wall sit hold + 10 air squat
:20-30 single leg hip bridge hold R/L + 10 hip bridges
:30-40 slow negative strict hspu + couple sec hold at top before next rep (4-8 reps total)
:30-40 quad truped shoulder taps or quadtruped walk forward/backwards
then 1 round with barbell 5-10 reps per movement
back squat, strict press and thrusters,

Strenght
Pause Back Squat + Back Squat 4x2+3reps@60-65-70-70% of 1rm
rest 2-3 min bwn set
Strict Press 4x5reps@60-65-70-70% (start each rep as single/pause on front rack)
rest 2-3 min bwn set
Thrusters 5+5+3+2+1 reps @70-80-85-90-100% of 1rm
rest as needed bwn sets

Metcon
Every min for 12 minutes (3 sets)
1) 12 deadlifts + 9 hang power cleans + 6 push jerk @60/42.5kg (add +5-10kg to barbell from last time)
2) 40 sec of fast ski erg
3) amrap of squat cleans
4) rest minute

25min laadukkaasti

2-3 taitoliikettä
90s kevyt kone