Partner Workout (You GO, I GO)

In 18 minutes :
200 Partner wall ball @9/6kg
At 0:00 and every 2 minutes :
10 Syncro alt. Dumbell Snatch @22,5/15kg
5 Syncro T2B
In Remaining time AMRAP
10-20-30-40-50…
DU (each)
Syncro Sit up

Rest 3 mins

EMOM 12 mins ( individual)
Min 1: Single arm DB thruster 8/8@22,5/15kg
Min 2: Dumbell Pull over 8/8
Min 3: Rest

pull over skills

Every 90s, 5 rounds
1-5 pull overs
10-16 db snatches

A: SA KB Clean 8x2/arm
B: SA Lat transversal pull downs 3set
C1: SL hip thrusters 2set
C2: SA Kb rows 2set
D: Rkb swing 10x15
E: Supinated Db biceps curls 3set

Handstand Pushups 5 sets x 5 reps

After WOD bonus slow run 30 minutes.

2 or 3 Rounds

8-12/side Poliquin step down
8-12/side DB Bird dog row
8-12/side Half-kneeling KB bottoms up press
8-12 Tall-kneeling KB halos

A1: Bulgarian split squat 3set
A2: Archer push ups 3set(L+R=1rep)
B1: SA Kb press 3set
B2: Wall sitt 3set
C: Push ups 3set
D: Supine DB triceps press 3set

A:
Skill Primer
Power Position Power Clean, Thruster & BTN Split Jerk (5-8 sets x 2+2+2)

B:
Hang Clean, Low Hang Clean & Split Jerk
(8 sets x 1+1+1 / 60%-75%)

PYRAMIDI 10min 2KB
Punnerrus 1,2,3,4......
Shoot through 1,2,3,4.....
Rive 1,2,3,4.....
Etukyykky 1,2,3,4.....
Työntö 1,2,3,4.....

AMRAP 20
Row ergo 12/15 cal
Am.heilautus x 15
Row ergo 12/15 cal
Tempaus x 20 (10+10)
Ak.kävely 25 askelta kuula mukana
Tähtilinkkari vatsat x 20

Deadlift

Build to a heavy set of 8 (H8) @ RPE 8 / 2 RIR (72-78%1RM)
+
2 x 8 @ 90%H8