max reps as you can do in 1min for 10min. If ub then ad 1-2 reps for next time.

Warm up with a partner (split reps)
20/16 cal bike or row
20 wallballs
20 wallball slams
20 ring rows
10 passthroughs each (each person grab their own pvc pipe)
20/16 cal bike or row

5:00 to continue to warm up movements

Partner WOD (1 person work, person rest)
40:00 AMRAP
20 cal bike or 25 cal row
20 Snatches 75/55
20 Wallballs 20/14
20 pull-ups
20 front rack BB lunges 75/55

*Every 4:00 and starting with the workout both partners do 30 dubs/60 singles

*split work however you like but all movements must be done in order.

*both partners must be done with jumping before continuing on with the workout.

A: Snatch 10x1
B: Deadlift 5rm
C: 12min emom
1: Front squat x5
2: Strict chin ups x7
3: Dips x3

Bulgarian split squat 4x7

1) muscle snatch + behind the neck strict press + drop snatch + ohs: 3 x 2+2+2+2
2) high hang snatch: 3 x 3
3) hang snatch: 6 x 2
5) push press + push jerk + split jerk: 6 x 1+1+1

Every 3 min x5:

8 lunges
12 cal bike
24 russian twist

Back squat 8x5, amrap sista setet
+
Snatch pull 4x2

A1: 3 x (3min row + 2min bike)

Rest 5 min

A2: 3 x (3min bike + 2min row)

Ergoja voi vaihdella mielen mukaan. Jos mieli tekee, 3min suoritukset voi tehdä kovempaa ja 2min suoritukset active recoverynä).

Ensin 4x4reps normaali penkki ja sen perään 3x10 kapea sotilspenkki.

Banded deadlift 12-10-8-6 reps