Partner WOD
3 rounds each:
Partner A: row 400m
partner B: AMARP burpee to pull up
Switch as soon as rower is done

As soon as you finish go right into
3 rounds each:
Partner A: 400m ski
Partner B: AMRAP 10 goblet squats + 10 each leg mountain climbers
Switch as soon as partner A is done with ski

As soon as you finish go right into
3 rounds each:
Partner A: 100DU or 200 singles
Partner B: AMRAP 16 plank dips + 8 v-ups

*** be sure each partner completes all rounds and all exercises

• 16 Min AMRAP of:
Plyo Box Burpees Jump Overs (60/50 cm) 12 reps
Toes to Bar 8 reps
Double Unders 48 reps
C2B Pull Ups 8 reps
MB Wall Ball (9/6Kg) 12 reps

Raakatyöntö 2x2@70%, 3x2@75%

Saksiin työntö 3x5 (pikkasen lisää viime viikkoon)

Yhdenjalan yhden käden mave 3x12+12

Linkkarit 3 x max

• 6 Interval of:
BB Clean & Jerk (any style) or Power Snatch (60/40Kg) 1:00 @ max reps
1:00 rest each interval
Select Clean & Jerk or Power Snatch

Puolesta reidestä rive 2x3@70%, 3x3@75%

Rive lähdöllä MAVE 5@80%, 5@85%, 5@90%

Suorinjaloin MAVE (%takakyykystä) 8@50%, 2x8@55%

For time:

DU 20
Wall climb x 2
DU 40
Wall climb x 4
DU 60
Wall climb x 6
DU 40
Wall climb x 4
DU 20
Wall climb x 2

Time cap 15 minute

Ring MU practise, then

• EMOM 18 min

6-12 HSPU -> 6 PP @60%
30-50 DU (max 40")
Ring MU practise (light)

10 km

3-…-3 of:
BB No Hip Snatch
3RM

• Tabata push jerk
• Rest 3 minutes
• Tabata chest-to-bar pull-up
• Rest 3 minutes
• Tabata push-up
• Rest 3 minutes
• Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men 95 lb.
Women 65 lb.