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.

3x 10min ON/2min OFF

In pair

A) ”I Go-You Go”
12/9 Cal Row
8 Wall Balls

B) ”I Go-You Go”
12/9 Cal Ski
8 DB Snatches

C) ”I Go-You Go”
12/9 Cal Bike
8 Box Jump Overs

4x 4 muscle clean
*2min rest

-no tng
-2-3min rest
-significant increase from last week
-RPE 8-9

*put the red platform under your feet

6@70%, 6@75%, 6@80%, jerk-%, rest btw sets 2min

+ 3x PAUSE QUATER BACK SQUAT JUMP *2-3sec pause, do the jumps with the drop sets, 20% bs-%

5@up to 70%, then DROP SETS 4-5x5@-10%, fs-%, rest btw sets 3min

Alternate B1/B2

B1. Seated strict press – 3 x 6 @ 1-2 RIR rest 1:00 before B2

B2. Single arm DB row, rest 2:00 before B1
2 x 8-12/side @ 1-2 RIR
1 x AMAP @ same weight

8min FQ
15m sled push *add weight each rd
15m bodyweight walking lunges

EMOM8
1: 6-12 pistol squats
2: 30s plank + hip rotation

EMOM8
1: 30-45s sideplank hold
2: 30-45s sideplank hold

E2,5min x5
10 back rack reverse lunges
15-30s hollow hold