Partner WOD

4 rounds for time
21 power cleans (total reps you go, I go)
then
Partner A
Run 400 m
Partner B
Plank hold for time equal to run time
Then switch !

@70/47kg
Timecap:35 mins

EMOM 16'

Min 1 - 15/12 Cal. Row

Min 2 - 30-50 Double Unders

Min 3 - 12 Wall Balls @9/6kg

Min 4 - 15 USA swing@24/16kg

A.
5 x
10 Shoulder press
10 Strict pull-up

B.
4 x
8 Bench press (bb)
8 Barbell row

C.
3 x
15 Dip
”21’s” Bicep curl

D.
3 x
10+10 Banded chest flyes
10+10 Banded lateral raises

E.
3 x
10 Bicep bb curl
15 Close grip push-up

D.
Tabata’s:
*Flutter kicks / Russian twist
*Alt V-ups / Toe touches

AMRAP 23

8 Strict pulll ups
20 Burpees

FOR TIME:
1200mt RUN
30-20-10
PISTOL SQUAT
POWER CLEAN 60/40
1200mt RUN

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5 rounds for time:

10 HSPU's
10 Blackburns
50 DU's

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WARM-UP:

EMOM for 12min
1: rope jump
2: 20-30sec handstand hold
3: 5 push-ups + 5 blackburns
4: Downward dog hold

---

With partner

42 thruster
20 t2b/leg raises
30 thruster
20 t2b/leg raises
18 thruster
20 t2b/leg raises
30 thruster
20 t2b/leg raises
42 thruster

4 ROUNDS FOR TIME:

10 ALT DB SNATCH 22,5/15 - 15/10
10 HSPU
10 OVER HEAD LUNGE (CHANGE ARM EVERY ROUND)
10 SIT UP

FOR TIME:
27-21-15-9
TOES TO BAR
DOUBLE KB HANG POWER CLEAN 24/16 16/12

A.
3 x 10 Backsquat (rest 2min)

B.
3 x 10 Deadlift (rest 2min)

C.
12min AMRAP
9 DL
6 Bar MU (C2B, pull-up)
9 Squat clean

D.
12min AMRAP (14)
250m row
10 BBJO
250m row
10 Hang squat clean

E.
12min AMRAP (16)
2 RMU (C2B, pull-up)
8 High box jump
24 Wall Ball

(*rest 3min btw amrap’s C-E)