WOD

5 Rounds For Time with a Partner
20 Synchro Wall Ball @6/4kg
30 Box Jump/Step Up @60/50cm (YGIG)*
20 Synchro KB Clean @1x16/12kg
30 Jumping Pull-up (YGIG)**

TC: 30 min

*while P1 works, P2 holds forearm Plank
**while P1 works, P2 holds dual KB in front rack pos
@2x16/12kg

Rx+: Medball@9/6kg, KB@24/16kg, Kipping Pull-up
*while P1 works, P2 holds forearm Plank
**while P1 works, P2 holds dual KB in front rack pos
@2x24/16kg

2 Clean pull
1 -low hang clean
1 - squat clean

AMRAP 12

14 Dual DB Reverse Lunges 15/10kg
25 Sit-Ups
20 Dual Db Deadlift 15/10kg
1:00 Plank Hold

25 min laadukkaasti

4-6 Säkkiä olalle
5-8 Boxihyppyä
4-6 Raakaleukaa/ Rengassoutua
90s Konetta tai hölkkää

STRENGTH

EMOM 15 minutes (RPE 7)
Min 1: 6 Front Squat
Min 2: 25s Front Rack Hold
Min 3: 15s Bottom Squat Hold

WOD

Buy in: 750/600m Row
Then For Time:
8 Lying to standing Rope Climb
20m Dual Kettlebell Farmer's Lunges@2x16/12kg
4 Wall Walks
4 Lying to standing Rope Climb
10m Dual Kettlebell Farmer's Lunges
2 Wall Walks

TC:11 min

Rx+: 4/2 Rope Climb, KB@2x24/16kg,6/3 Wall Walk

ACCESSORY

2x
8/8 Reverse Clamshell
20/20s Modified Copenhagen Plank

Alternate A1 / A2

A1. Push press,rest 1:30 before A2
3 x 4 @ 81-86%
1 x 4+ @ 81-86%

A2. Standing single-arm DB Row – 4 x 6-8/side @ RPE 9 (1 RIR), Rest 2:00 before A1

– Do your first set @ or around 81%1RM push press, then build up within the percentage range if you can over the remaining sets
– The final set is 4 or more reps @ the same weight or heavier than your previous set

3 x 30s on, 10s. off
single unders
X band walk
Plate hold deadbug
Lateral bound

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Deficit deadlift 2x3

For Time:
Run 7 km

Voima
E2,5MOM, 4rds
DL 5

Metcon
4rds For time w/ partner:
16 DL
32 WB
64 Jump over line