“Iivo”

In teams of 3 for 40 minutes, ski for meters.

Resting partners perform:
EMOM:
odd: 30 second of push ups
even: 30 second of KB swings

AMRAP (As Many Reps As Possible)
in 12′ of
7 Overhead Squats
14 Pull Ups
21 Box Jumps

Intervals run 4 min + 1 min walk

5 RFQ YGIG

10 double DB Burpees 25kg
100m DB farmer carry

AMRAP 12

4 Power Clean 50/35kg
6 Front Squat 50/35kg
20 Jump Over Barbell
10 Stiff legged Sit Ups

EMOM x 15 mins
MIN 1 - :50 MAX Air Squats
MIN 2 - :50 MAX Leg Extensions
MIN 3 - :50 MAX Plank Rotations
1 Round = 3:00 Rotation

-Finisher-

3x12
shoulder shrugs
Front & side raises
Super man

CROSSFIT TOTAL |

1 rep max
- back squat
- shoulder press
- deadlift

Partner WOD
6min AMRAP/2min Rest between
A) 15 Cal Row
KB Swings 24/16kg
B) 100m Farmers Carry
Burpee-Thrusters 40/25kg
C) 50 Double Unders
Situps
D) 30 Box Jumps
Pushups

            Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes her task, continuing to accrue as many reps of movement B as possible in 6 minutes. Score=amount of reps at movement 2

Deadlift
1 set 4 reps
2 set 6 reps
3 set 8 reps

3 RFQ
20 banded face pulls
10 sg arm bent over DB rows 25kg (1 sec pause above)
20 alt birddogs
15 stiff leg deadlift 25kg