Partner wod: YGIG for rounds in 20min, one partner completes one round, then another one goes. Burpees of successive rounds will overlap.

10 syncro bar facing burpees
20 single db snatch (22,5 kg)
40 du
20 single db hang power snatch (22,5 kg)
10 syncro bar facing burpees

Aim to go ub on everything.

EMOM12
A) 8 t2b
B) 8 double db thruster

8 rounds
3min work 1min rest
20 cal skierg
10 T2B

Tabata 32’

4 x Deadlift
4 x Strict High Pull

4 x Russian Swing
4 x Am Swing

4 x Press/R
4 x Press/L

4 x FRSQ/R
4 x FRSQ/L

4 x Snatch/R
4 x Snatch/L

4 x Thruster/R
4 x Thruster/L

4 x OH Lunges/R
4 x OH Lunges/L

4 x Split Squat/R
4 x Split Squat/L

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,
Run 1 mile

4 rnds
250m row
5 rope climbs
10 wall ball 12/9

Jalat maassa ristissä tangon alla / boksilla oman tason mukaan.
Hyvä harjoitus ensimmäisten leuanvetojen vielä uupuessa!

70% 1rm/Rest 2-3min

For Time [13 Minute Cap]:
10 Reps @ 55%

8 Reps @ 63%

6 Reps @ 72%

4 Reps @ 80%

2 Reps @ 88%

AMRAP 30:
Max Calorie Bike Erg

Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (30"/24")
10 Burpees to Target (6")
15 AbMat Sit-ups

*Score = Sum Total Bike Calories