Partner wod (You GO , I GO)

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

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

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

Timecap : 30 mins

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

Push Up

Squat Clean

Shoulder to Overhead

1) Bike
2) S.A. Farmer carry
3) Row
4) KB/DB FR walk
5) Ski
6) Box step up

EMOM 16
1. 1-3 wall walk
2. 8-12 cal erg
3. 6-8 + 6-8 one arm DB thruster
4. 30 DU/ 60 single under

3 rounds:
10 +10 bulgarian split squat
10 Z-press
10 push up
-rest 1-2 min between rounds-

OHS 4x4x75%

9 sets of clean:
3-3-2-2-2-1-1-1-1
New set every 2 minutes

High hang snatch primer
3 x 3 - empty barbell

Snatch pulls to target
4 x 3 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 1 @ 80% of 1RM snatch

Overhead squat
5 x 2 @ 85% of 1RM snatch

Accessories
DB bent over row 3 x 8 (each side) @ 8RPE
DB lateral raises 3 x 10 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE

500 Cal for time

2:00 Child Pose
2:00 Shoulder to Floor ( 1:00 each )
2:00 Wrist Stretch
2:00 Kneeling front rack stretch
2:00 Down Dog
2:00 Couch Stretch ( each )
2:00 Pigeon ( each )
2:00 Spiderman Hold ( each )

Voima
E3MOM, 3 rounds
push press x8

WOD
16min EMOM
1.min 8-14 WB
2.min 2-4 rope climb lattiasta
3.min max up down
4.min rest