Työntö 5x8

-kipping pull up/ C2B
-dip strength (ring dip/ bar dip)

Askelkyykky 4x12

Rive ja työntö

Partner workout

You Go, I Go!

For time:
50 Thrusters, 35/25 kg or 43/30kg
40 Pull-ups kipping
30 Push-ups
20 Burpee Box Jump Overs, 60/50cm
10 Strict Handstand Push-ups/ Box HSPU/ Pike Push up
-- then --
50 Power Snatches, 35/25 kg or Power Clean @43/30kg
40 Box Jump Overs, 60/50cm
30 Push-ups
20 Bar Muscle-ups/ Strict pull up / Partner assisted pull up
10 Strict Handstand Push-ups/ Box HSPU/ Pike Push up
-- then --
50 Overhead Squats, 35/25 kg or Front squats @43/30kg
40 Bar Facing Burpees
30 Push-ups
20 Burpee Pull-ups
10 Strict Handstand Push-ups/ Box HSPU/ Pike Push up

Timecap : 35 mins

Partner workout

In 6 mins x 5 sets / 2 mins rest
8 strict pull up (YG,IG) / partner assisted
10 Synchro single DB devil's press @22,5/15kg
12 Synchro DB goblet squat
14 Synchro incline push up on box
16 Synchro box jump @60/50cm
Remaining time max cal row You Go, I Go!

Score is total cals completed!

STRENGTH

4 sets (1 set every 2:30)
8 Tempo deadlift (3 seconds eccentric)
- "Touch and go" reps
- Same weight across

WOD

5 Rounds for time (2x16/12 kg)
12 Double kettlebell deadlift
9 Double kettlebell hang clean
6 Double kettlebell shoulder to overhead
30 Double under/60 Single under

Rx+: @24/16 kg and/or 50 Double under

Time cap: 12 minutes

ACCESSORY

3 sets
20(10/10) Kettlebell deadbug
10/10 Kettlebell side bend

In teams of 3:

Buy in: 90 cal row - hang

90 wb - wall sit
90 push ups - plank
90 slam balls - hs hold
90 pull ups - oh barbell hold

Cash out: 90 synchro burpees

Two members of the team work while one rests

Timecap: 32 min

EMOM16 (40s ON/20s OFF)
1: walking lunges
2: hollow flutter kick
3: box step ups
4: situps

A)
EMOM 10 mins
1 Pause Power Clean + 1 Push Jerk
- 2 sec pause at receiving pos. of the clean
- start @60% of 1 RM Cl & Jerk and add weight each min

B)
Partnet Workout (You GO, I GO )
10 Hang power clean @40/25kg
Add 5 kg each set, and make it as far as possible in 12 mins!