10 minutes of Jump Rope or Single Leg Squat

• Single leg Squat
• Unbroken single leg squat
• Double Unders
• Double unders Crossovers
• Triple Unders

2 - 4 Rounds

24 Jumping Jacks
12 PVC or Barbell OHS
6+6 Single arm DB Press
12 Reverse Lunges

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

For time:
With pair

60 x Snatch 25/40kg

Harjoitellaan MUP ja leukoja, jokainen oman tason ja kyvyn mukaan
- kippaaminen
- apukeinot kuten boxilta ja kuminauhoilla avustettuna

Lopuksi 5 x 5 Pull up

42-30-18 reps for time of

Row calories
Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box

Front squat 4x4 @RPE 4

(2-4 reps in the tank)
Rest 2-3min between sets.

10-8-6-4-2 Medball Clean (squat)
2-4-6-8-10 Burpee Jump in

---

20-30sec Banded Lateral March
and Thoracic Flow

Clean Pull + Squat Clean.
Drop and Go. Every 90-120sec x12

1-3@RPE 3
4-6@RPE 3+
7-9@RPE 4
10-12@ RPE 4 to 4+

Every 3:00 x 5
30/24cal AB
- Pick a solid upper aerobic threshold pace, that is sustainable across all rounds. We are looking for consistency in each set without much drop off or crashing down.