10 min EMOM
6 pull ups no bands
Alt. glute bridges(weighted)

Teams of 2
10min amrap of
10 thrusters 40/25
10 wall balls 9/6
-2 min break-
8 min amrap of
8 pull ups
8 push ups
16 split jumps
-2 min break-
20 kbs 24/16
20 db snatch
20 v-ups

Front squat
Find your 5RM

5-10 Strict Pull-Up,
1-2min rest,
5-20 Push-Up

Partner Nicole
20 minute AMRAP
400 m run
Max rep pull ups while partner holds barbell overhead 95/65

**If partner drops from pull up bar OR other partner drops bar from overhead, then you both run 400 m.
**alternate the pull ups and overhead bar hold each round....so you only do one OR the other after each 400 m run
* The goal is max rep pull ups, score is one number -max rep pull ups completed between you and your partner

Setti 1: Minuutin palautuksilla 3x1 tempausta kyykkyyn, 80%
3 min lepo
Setti 2: Minuutin palautuksilla 3x1 tempausta kyykkyyn, 85%
3 min lepo
Setti 3: 90 sek palautuksilla 3x1 tempausta kyykkyyn, 90%
4 min lepo
Setti 4: Minuutin palautuksilla 3x1 tempausta kyykkyyn, 85%

Metcon:
5 rounds for quality
10 KB snatch (5+5)
5 pull ups
10 KBS
5 T2B
0:30 rest after each round

Gymnastics/skill day: KB snatch & kipping technique (pull up/t2b)

60min Partner wod
U go / I go:
2 minutes of rowing, assault bike, skierg.
Both partners do 2 minutes on the same machine, then switch.
Score is total cal.

"it always seems impossible until its done" -Nelson Mandela