Partner workout

For time
2k row
60 wall ball 20/14
50 burpee box jump 60/50
40 devil's press 2x22,5/15
50 burpee box jump 60/50
60 wall ball 20/14
2k row

Share the repetitions anyhow with your partner

5 sets, each for time:
500-m row
– Rest 3:00-5:00 between sets.

3 rounds, each round for time, of:
1 Legless Rope Climb,
1 Rope Climb,
Kettlebell Farmers Carry, 24/16 kg 30m
1 Rope Climb,

Rest 2:30 between each round.
- rope climb scale: 3 attempts to make the wrap
- use J hook, check WhatsApp for the video

3 min row
3 rnds of
6 reverse burpee to pistol hold, stand up two feet
10m OH walk
10 hollow rocks

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3x AMRAP 3 min, rest 2 min b/w

8 alt. pistols squats
10 alt. DB hang squat snatch
ME kHSPU

3 rounds:
60 seconds bike or row
10 plank shoulder taps
10 empty bar RDL
5 pause air squats (hold three seconds in bottom)

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For time:
21 Squat Cleans, 61/43 kg
Box Traverses + 7 box Dips
15 Squat Cleans, 61/43 kg
Box Traverses + 5 box Dips
9 Squat Cleans, 61/43 kg
Box Traverses + 3 box Dips

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Level 3: Prescribed
Level 2:
52/38 kg
5-3-1 Box Traverses + Dips
Level 1:
43/30 kg
Parallel Box Hold or Ring Support Hold, 1 min (each round)

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• Pick a level and stick to it trough out the workout.
• Pace yourself.
• Practice the box Traverses
• goal is to do traverse and dips unbroken

Rive ja työntö

Warm Up
Rowing
3x40s easy / 20s moderate / 10s fast / 20s rest bwn with cardio machine
then
50-100 single unders
then
Band Pull Aparts from dif positions
Banded Hip Activation

WOD
3-4 sets
30-50 double unders (max 1 min)
10-15 ghd sit ups
10-15 c2b pull ups or normal kipping pull ups
target is about 2-2.5 min per set. rest 2-3 min bwn sets.

Weightlifting
With barbell 2 rounds (1st power / 2nd squat)
3 high hang snatch + 3 hang snatch + 3 squat snatch
rest 1 min bwn rounds

then start to build for snatch weight and start workout

Every 1min 45sec x 7 sets
2 hang power snatch + 3 squat snatches @60-70% of 1rm

Every 2 min for 6 minutes ( 3sets)
Snatch Pulls x 3 reps @80,85,90% of 1rm

Focus on snatch pulling line and keep adding speed until bar is on the
hips. From there "dip/jump" and do shoulder shrug.
Take bar down and start new "single" pull.

Accessory Work
3 rounds
10+10 landmine twist @5/10kg extra weight on barbell
10+10 half kneeling press
20 deadbugs
rest 1-2 min

Cool down
2-3 min light cardio
1+1 min self hug strech
2 min deep squat hold, move weight ankle to ankle every 10s.

30 sets for distance:
:20 ergo
:10 rest

5 rounds;
60s Cal Row
60s Lateral Box Step-overs (no weight)
60s Cal Bike/Ski/Shuttle Run
60s USA Swings @24/16kg
60s Rest

Goal: Consistent 60s efforts at each station without stopping.

Extra:
3 rounds triset!
Single Leg RDL + Reverse Lunge x 6 each. Rest 30s
DB Plank Pull Through x 10 each. Rest 30s
Tibia Raise x 20. Rest 60s

Warm-up:

3x
15/12 Echo bike
20 Cossack squats
10+10 Half kneeling 1-arm shoulder press
8+8 Dumbbell snatches
:30 Plank hold

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Shoulder press,
4 x 8 @ 90% (of last week 8rm)

Push press,
2 x 10 @ 58%
2 x 8 @ 64%

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Metcon (time)

3 Rounds for time:
20/15 Calories echo bike
20 Dumbbell squat snatches, alternating arms. 22,5/15kg

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Bonus:
5 x 15 Banded pull-ups
4 x 12 Seated dumbbell shoulder press
3 x 10 Reverse hyper

Core:
3x
1:00 min plank
30m Sandbag bearhug carry