For Time (with a Partner)
75 Lateral Pumpkin Burpees
50 Pumpkin Push Presses*
100 Pumpkin Goblet Squats*
50 Pumpkin Box Jumps* @60/50cm
75 Pumpkin Squat Cleans*
* 5 burpee penalty (both partners) each time the "pumpkin" touches the ground
Use a medicine ball @9/6 kg as your pumpkin
TC: 20'

...paistipäiville..

Partner WOD
A:10min amrap
7 Burpees
7 wall balls
7 Push ups
*alternate exercises
1min rest
10min amrap:
7 cal row
7 pull ups
7 kb swing 24/16
*alternate exercises

You're 1rep max (kg)

5rnds for time, I go You go:

80m sled push sled pull
64 wall vall
32 ghd sit ut
32 S.aA. DB STOH

Penkki 3x1xALOITUSRAUTA (start-press-rack-komennoilla)

Thoracic Flow video

2 rounds for time:

30 Kipping Handstand Push Ups

30 Alternating Leg Jumping Split Squat with DB on chest 22,5/15

30 Knee to Elbows

4x5reps with 2sec pause.

20min time cap

10 min EMOM

Every minute on the minute, perform the following complex AS unbroken as possible

• 3 Strict pullups
• 3 Pullups
• 3 C2B
• 3 Pullups
• 3 Strict pullups

Scale as needed - do 2 instead of 3 - do 1 instead of 2 etc - or go every 1.30 instead of 1.00