Partner wod (You GO, I GO)
Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 cal row
50 du each person
50 kipping Pull up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 40 mins

*Man Maker 1 rep :
Renegade Row (left& right )

Push Up

Squat Clean
 Thruster

A:No hook no feet squat snatch + squat snatch up to heavy 4x2
B: Double hip squat clean + spilt jerk up to heavy 4x2
C: Clean pull @95% of clean 5x5 rest 45sec.

for time, 5 rnds of

6 dbl db devils press
10m sled sprint
4 alt. shoulder sand bag to shoulder

EMOM 15 (5 rounds)

1) 1-2 rope climb
scale: 3 rope up&down
2) 8-12 toes to rings
3) 9-12/7-9 cal row

---

1) köysikiipeily tai skaalauksena 3x köydellä "kiipeäminen" alas lattiatasoon ja takaisin seisomaan
2) varpaat renkaisiin renkaissa roikkuen
3) valitse itsellesi sopiva määrä kaloreita soutulaitteella. Noin 40s työtä

3 rounds for quality:
:30 Sorenson Hold
30m Double DB Walking Lunges, pick load
- Done as a superset
- Rest 2min btw rounds

For time:

6-5-4-3-2-1

Strict HSPU
D-Ball to Shoulder 60/40kg

( 6 - 12 )

A,
Pause Bench Press 5x3

Use the same weight for each set.
Rest as needed between sets.

Pause 3 secs a the bottom of each rep.

B,
Weighted Strict Pull-up 3-3-3-3

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

C,
Complete as many rounds as possible in 24 mins of:
4 Dumbbell Thrusters@2x22,5/15kg
6 Toes-to-bars
24 Double Unders

Complete in teams of 2. You go-I go fashion.

D,
3 rounds for quality of:
12 Alternating Goblet Cossack Squats, pick load
20 L/20 R Side Lying Leg Raises
Starfish Side Plank, L 20 secs/R 20 secs

Teams of 2
5:00
Max reps of KB snatch @24/16kg

Rest 2:00

10:00
Max sets of 200m Row/Ski
or
Max sets of 400m Bike
or
Max Sets of 200m run

Rest 2:00

15:00 AMRAP of:
21 Lateral Bar Over Burpees
21 Hang Power Snatch @52/35kg
21 Anchored Sit-ups
- Split the work as you wish

3x1@MAX (full squat) 😉