Partner WOD
You GO, I GO!

3 rounds for time
20 box jump + squat
40 dumbell push press@2x22,5/15kg
60m dumbell bear crawl@2x22,5/15kg

REST 3 mins

2 rounds for time
20 burpee Pull up
40 kipping HSPU
60 dumbell hang clean@2x22,5/15kg

REST 3 mins

1 round for time
20 devil press@ 2x22,5/15kg
40 dumbell thruster@ 2x22,5/15kg
60 T2b

Timecap : 40 mins

MEDIUM+ WEEK / +MASTERS SM 3/6 🏋🏻‍♀️🏋🏻‍♂️

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WARM UP 2 rounds ~15min

2 LIZARD + BODY ROTATION BOTH SIDE + 3x THORACIC ROTATION + 2x LEG EXTENSION

5 PLANK SHOULDER TAP

8x DYNAMIC HALF CHILD POSE +
5x 90/90 HIP LIFT

3 MONSTER SQUAT (stop 30°+45°+90°) + SIDE WALK + FOR-& BACKWARK WALK

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MUSCLE CLEAN + FRONT SQUAT + SOTS PRESS
2[4+4+4]@painotanko/tanko pal 1-2min

HIP CLEAN BALANCE -on the toes & plates + OHS
3[5+2]@painotanko/tanko pal 1-2min

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PAUSE CLEAN PULL till power position (pause knee) + CLEAN Below Knee + SPLIT JERK
4[1+1+1]@nousu 65% pal 2min

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CLEAN + FRONT SQUAT + SPLIT JERK
5[2+2+2]@nousu 71%, 2+1+1@76%, 1+1+2@76%, 2-3[1+1+1]@81% pal 2min

MASTERS SM: 🏋🏻‍♀️🏋🏻‍♂️
5[2+2+2]@nousu 71%, 2+1+1@81%, 1+1+2@81%, 2-3[1+1+1]@86% pal 2min

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SNATCH HIGH PULL full foot
3@70%, 3x3@80% te-% pal 2-3min

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ACCESSORIES:
3x6-10 LAT PULLDOWNS
3x8 HYPEREXTENSION
3x8+8 ONE LEG HIP THRUST + PUMPING -yhden jalan lantion nosto, pidä vapaa jalka koukussa tai suorana lantion päällä, loppuun terävät ojennukset -pidä lantio suorana, älä anna kallistua sivulle liikkeen aikana

For calories:

4min ON / 1min OFF:
15 GHD Sit-ups
AMRAP Assault Bike calories, until 200cal

Rest 5:00

4min ON / 1min OFF:
60 DU
AMRAP SkiErg calories, until 200cal

Rest 5:00

AMRAP Row calories
Every 30cal perform 10 Burpees

Score: Calories rowed

8x4 shoulder press

AMRAP 7

Echo 11/8 Calories
10 Double DB Push Press, heavy
10 Hanging Knee Raise

EMOM for 24mins, alt. btw:
A) 12/10cal AB
B) 7 Burpee Box Jumps 60/50cm
C) 12/10cal Ski
D) 5 Sandbag Cleans 60/40kg

3 rounds for quality
6 strict pull ups + 20s hang chin over the bar
6 ring dips + 20s support on rings
12 v-ups + 20s HBH
3 tempo front squats 10-3-10 20kg/15kg

1RM weighted pullup

Complete as many rounds as possible in 20 minutes of

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

♀ 24-in. box ♂ 30-in. box

3 rounds for quality:
12-15 Barbell Upright Rows
12-15 Barbell Bicep Curls
10 Hip Thrusts 80kg