8 chest-to-bar pull-ups
8 wall-ball shots
– Partners alternate full rounds.
– One partner works at a time.

Scaled WOD
AMRAP 14 with a partner:
8 jumping pull-ups
8 wall-ball shots
– Partners alternate rounds.
– One partner works at a time.

"Bring Sally Up - Bring Sally Down"

Plank Up/Down

Listen here and follow the song instructions

A,
Sumo Deadlift 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
21 Echo Bike Calories
5 Rope Climbs
15 Echo Bike Calories
3 Rope Climbs
9 Echo Bike Calories
1 Rope Climb

Goal: Sub 9 min

C,
3 rounds for quality of:
Single Arm Overhead Carry, pick load, R 15m
15 GHD Plate Muscle Snatches, pick load
Single Arm Overhead Carry, pick load, L 15m
15 Plank-ups

For time:
100 Barbell High Pulls 20/15kg
100 Push-ups

Partner workout (You go, I go)

5 rounds for time
12 toes to bar
12 box jump overs@60/50 cm
12 DB snatches@22,5/15 kg

rest 3 mins

For time
60 toes to bar
60 box jump overs
60 DB snatches

Every 2 mins complete 5 syncro burpees.
Start with the burpees.

Time cap: 35 mins

Kyykky 2x4x77,5%

Penkki 2x4x77,5%

Maastaveto 4x77,5%

AMRAP 15 IGYG ( Full round then change )

12 DB Weighted Box Step-ups 24"/20"
10/8 Calories Row
6 Barbell Front Rack Lunges

DB : 22,5/15kg
Barbell : 60/42,5kg

Front Squat

3 x 5
2 x 3

Go Every 3:00

For time :

10-20-30

Push-Ups
Bike Erg Calories

TC 10

EMOM x 10

30-40 DU