9'AMRAP
1-2-3-4-5...etc
dbl KB clean @2x20/12
dbl KB thruster
gorilla row (/side)
10m dbl KB front rack carry

squat bottom pos. arm raise w. plate
4x5 @10-15kg plate

KB goblet hold cossack squat 3x5/5

tempo frontsquat
5x3, increasing weight, last set is rpe7 T:42X0

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

32min for quality w/ Partner, alternate between a & b:
a) machine @zone 2
b) 8+8 (goblet) heel elevated split squat
4+4 bottom up kb press (build to moderate weight)
8 ring row w/ 2s pause at the top
10-15 + 10-15 landmine twist

Maastaveto/deadlift trapbar 4x 6 toistoa.

“Tommi F.”
20 min amrap in teams of 2:
2025 m row, ski, bike or run
19 push ups
69 m plate overhead walking lunges 25/15 kg
5 bar muscle ups / C2B
9 burpees to target

Share the reps.

"Partner WOD, ""the Lou"" "

44rnds w. partner, change after full rounds
4 wall ball
4 pull up
4 burpee
4 DB snatch @22.5/15

T.C.: 40'

4x4 Back squats @75%

5 sets:
10 Double DB Seal Rows (palms facing)
- Rest as needed btw sets