Partner wod (You GO, I GO )
“Karen” with a twist
Every 4 mins x 3 sets / 1 min rest
50 wall ball
Remaining time max cal row

“Cindy” with a twist
Every 4 mins x 3 sets / 1 min rest
4 rounds ( relay style )
5 kipping Pull up
10 push up
15 air squat
Remaining time max cal row

“DT” with a twist (Use Double Kettlebell)
Every 4 mins x 3 sets/ 1 min rest
4 rounds (relay style )
12 Deadlift @2x20/12kg
9 Hang Power clean
6 Push jerk
Remaining time max cal row

Score : total cals of the entire Workout

3 rounds:
20/16cal Ski
30m Double KB Front Rack Carry
20/16cal Row
10 Box Jumps 60/50cm

Five rounds for time as fast as possible.
First round is 50 Abs, 25cal, 10 DL…
Complete all with no breaks.

1. Ab-Mat sit-ups 50-40-30-20-10
2. Calories (echo bike/assault bike) 25-20-15-10-5
3. Deadlifts 10-8-6-4-2

5 sets:
3 touch and go power clean
3 box jump (lähtö istualtaan)
~rest 2min

Voima
E2MOM, 4 rounds
2KB thruster x8
-lisää painoa jos mahdollista

WOD
16min EMOM
1.min ergo
2.min Ground to overhead (plate)
3.min oh lunge plate
4.min rest

21-15-9 for time:
Cal AB
Alt. DB Power Snatches 25/17,5kg

Voima
E3MOM, 3 rounds
single arm DB bent over row 10+10

WOD
4 rounds work 40s/rest 20s
KB swing
plate squat
ergo cal
plank hold

For quality ~15min
10m front rack lunge
15 back extension
10 hip thrust
20 ring mountain climber

Thruster
5-4-3-2-1
Lift every 2min 30sec

AMRAP x 30 MINUTES
5:00 Machine Choice or Jog
100m+100m Single Arm KB Suitcase Carry
20 Alt. Lateral Box Step-Overs @ low box
1:00 Midline of Choice

• Midline Options: GHDSU, Sit-Ups, Tuck-Ups, V-Ups, Hanging Strict Knee Raise, Russian Twists
• RPE 6
• Video: https://vimeo.com/827181089?share=copy