Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!

Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg

6 min on, 1 min off for 6 sets (2 each):
A. 1000/800 m row
B. 5 rounds of “Cindy”
C. amrap of “Annie”

• Muscle-ups
• Double unders

OPTIONAL COOL DOWN

ON A 10:00 RUNNING CLOCK...
Foam Roll or Stretch as Needed

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

Part A).
Skill Primer
Dip Muscle Snatch, BTN Snatch Grip Strict Press & OHS
(5-8 sets x 2+2+2)

Part B).
Pause Snatch
(8 sets x 2 / 60%-75% / 0:03 pause below the knees)

70-80%. Mahd. terävä nosto ylös

HSPU
EMOM 6 min

5-12 reps deficit hspu

For quality @ steady pace

4 – 3 – 2 – 1 Rope climbs
12 – 9 – 6 – 3 Wall walks
24 – 18 – 12 – 6 GHD sit-ups

Warm-up
3:00 Air Bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Overhead squat
3 Overhead squat (tempo 3211) @ empty barbell
3 Overhead squat (tempo 2111) @ empty barbell
3 Overhead squat @ empty barbell
* tempo 3231 = 3 sec down : 2 sec hold (bottom) : 1 sec up : 1 sec pause (top)
* tempo 2121 = 2 sec down : 1 sec hold (bottom) : 1 sec up : 1 sec pause (top)
+
4 rounds
5 Overhead squat* @ build up each round
20 Double-unders
5 Toes-to-bars
6 DB snatches, alt
1:00 Row / Air bike / SkiErg (rotate)