Partner WOD
3x10min AMRAP
2' rest between

AMRAP 1 YGIG:
30 KB swing @ 16/24kg
20 goblet squat @ 16/24kg KB
10 push up

AMRAP 2 syncro work:
5 knee raises/leg raises/ttb
10 push up
15 burpee

AMRAP 3, change after full rounds
1 wall walk
5 wall ball
10 cal row

Score is reps through the workout

In teams of 2:

5 rounds for time of: (molemmat tekee 5)

6 Pull-Ups
6 Box Jumps (50 / 60 cm)
6 Dumbbell Ground to Overhead (3 + 3) (10 / 15 kg)
Rounds alternating

Snatch

H2 @ 85-90%
2-5 x 2 @ 75%, E2:00

Work up to a relatively heavy double in the 85-90% range, then perform 2-5 back off sets @ 75%
– Drop the bar between each rep, reset and go

Halting power snatch + halting snatch + snatch balance

5 x 1+1+1 @ 50%+1RM snatch, EMOM

– Treat this as a primer before the main working sets on Part B
– Halt at the knee on the halting snatches
– Find balance in the middle of your foot while halting and focus on getting acceleration on the bar
– Reset the bar on the floor between snatches

WU

CF
Every 40 sek x 10
3 thruster @ 50%
Rest until 10min
Every 40sek x 10
2 C&J @ heavier than thrusters
Rest until 20min
Every 40sek x 10
1 squat clean @ heavier than C&J
Rest until 33min
Emom 12
1. Row
2. Burbee over rower
3. Max hang
Instructions:
Max repetearble reps

Voima
E3MOM, 4rds, As super set
Sumo DL w/ KB 8-10
Side plank 10-20s

WOD
EMOM 16min
1.WB 8-12
2.Slam ball 8-12
3.Row cal
4.Rest

Optional Accessory

GYMNASTIC STRENGTH

2-4 set, rest as needed between:

Bottom Half + Top Half + Full Strict TTB video

Pick a challenging, but repeatable rep scheme.

RPE 4

Optional Accessory:
GYMNASTIC STRENGTH

Gymnastic Ab-Work video

RPE 3-4

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 10 Banded Pull-Apart, tempo 5013 (5sec down, 3sec hold)
2) 60-90sex Plank Hold

RPE 3

CONDITIONING

14min EMOM:

1) 6 TTB + 3 Sandbag/Slam Ball ground to shoulder
2) 6 GHD Hip Extension + 6 Up and Down

RPE 3

You should have around 30sec to rest. Tailor the rep scheme to fit your fitness level and match the RPE chart.