Partner wod (relay style )
12 rounds for time (6 each person)
8 kipping Pull up/ Jumping Pull up
8 Db Cl& Jerk @2x22,5/15kg
8 m farmer walking lunge 2x22,5/15kg
8 box jump @60/50cm
8 m farmer walking lunge

Partner A Completes a full round then “B”
Timecap: 30 mins

A,
3 rounds for time of:
MAx Echo Bike Calories, 5 mins
200 Double Unders
Farmers Carry, 2x32/24kg 100 m

Score is your time minus total accumulated calories on the bike.

Goal: Sub 30 min

B,
5 rounds for quality of:
Chin Over Bar Hold, 10 secs
5 Pull-up Negatives
3 Strict Pull-ups
Rest 2 mins

With increasing weight do
5-5-3-3-2-2-1-1

Rest as needed

L-sit Hold Accumulate 90s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Breathing 6s inhale + 1s hold + 6s exhale + 1s hold)

Back Squat Progression 3 x 2 @ 90->% of 1RM 3 x 1 @ 95->%

Power Clean Complex
5 x E3M: 1 Power Clean + 2 Hang Power Clean @ 80-85% of clean 1RM

Jerk Complex
5 x E2M: 1 Push Jerk + 1 Split Jerk Behind The Neck + 1 Split Jerk @ 85-90% of jerk 1RM

Ot90s
9 x 2 squat clean+1 split jerk

5x4min

2 kierrosta:
10 LP GTOH
8 OH-Askelkyykkyä (LP) (4+4)
6 Hyppyä levypainon yli

E2M for 30min(15 rounds)
R1-5: 20 rkb swing@24kg + 8push ups
R6-10: 10/10 Kb clean @24kg
R11-15: 8/8 SA KB rows @24kg + 8push ups

For time:
100 alternating step ups
Push ups x15
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x25
100 alternating step ups
Push ups X2000
100 alternating step ups
Push ups x15
100 alternating step ups