Partner wod

Amrap 8 mins
4 double KB Snatch @20/12kg
6 Push up on KBs
8 double Kb reverse lunge ( 4/4)
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 strict pull up ( sc.: heavy ring row 8 reps )
6 target burpee
8 single KB sit up (partner assisted/anchored feet )
one person completes a full round then change!

REST 2 mins

AMRAP 8 mins
4 KB thruster@2x20/12kg
6 KB push press
8 KB push jerk
goal : unbroken sets
one person completes a full round then change!

2 sets of:
5-10 HS Kick-ups To a Wall
- Rest as needed btw sets
————————————————
3 sets of:
5 Free HS Kick-ups
- Rest as needed btw sets
————————————————
3 sets of:
5 1m HS Walk to a Wall
- Rest as needed btw sets
————————————————
3 sets of:
10 HS Walking Steps Against The Wall (1=1)
- Elbow taps if possible

Hang power clean - focus on fast elbows in the turn over and pushing the hips back in the catch rather than the starfish approach

3 @ 60% of max clean
3 @ 65%
2 x 3 @ 70%

Behind the neck push press
3 @ 50% of max jerk
3 @ 60%
3 @ 65%
2 x 3 @ 70%

Back squat
4 @ 60% of 1RM back squat
2 x 4 @ 70%
4 @ 75%
2 x 4 @ 75%

Optional accessory work
4 sets of 4 DB incline bench press (neutral grip)
3 sets of 10 unbroken press ups (on knees if needed)
4 sets of 4 strict press

6 rounds every 90sec
1 round is:
5-10 t2b
10-15 barbell thruster @30kg
5-10 kipping pull up
DU practise

+45' c2 bike @z2

A,
5 rounds for quality of:
Yoke Carry, pick load, 15m
5 Sandbag Ground-to-Over Yokes, pick load
Rest 2 mins

Sandbag Ground-to-Over Yoke / D-Ball Ground-to-Over Yoke

B,
For time:
215 Double Unders
-- then --
21 Handstand Push-ups
5 Clean & Jerks, 61/43kg
21 Burpees
5 Clean & Jerks,
21 Box Jumps, 60/50cm
5 Clean & Jerks
21 Kettlebell USA Swings@24/16kg
5 Clean & Jerks,
21 Lunges
5 Clean & Jerks
21 Pull-ups
5 Clean & Jerks
21 Med Ball Cleans@9/6kg
5 Clean & Jerks
21 Toes-to-bars
5 Clean & Jerks
-- then --
Row, 2000m

Goal
Sub 27 mins

C,
For quality:
Banded Single Arm Suitcase Carry, pick load, 3x L 15m/R 15m
3x 10 L/10 R Side Plank Pulses

Banded Single Arm Suitcase Carry- use a kettlebell

Super set movements if you'd like.

Alternate B1 / B2

B1. Strict press, rest 1:30 before B2
H6 @ 3 RIR (77+%)
+
2 x AMAP @ 90%H6

B2. Strict pull up, rest 2:00 before B1
H6 @ 3 RIR (77+%)
+
2 x AMAP @ 90%H6

– Build to a heavy six (H6) with 3 RIR (heavier than 77%1RM) for each movement, THEN do 2 AMAP (As Many As Possible) back-off sets at 90%H6.

– Calculate % based on your BW + your 1RM weight (e.g. you weight 80kg and did a 1RM chin/pull up of 30kg, then you calculate from 80kg+30kg = 110kg)

2 sets for consistency:

5 min amrap:
10 wall balls 9/6 kg
15 m quadruped crawl

2 min rest

5 min amrap:
15/12 cal row
15 KB swings

2 min rest

5 min amrap:
12/9 cal bike
12 air squats
8 push ups

LÄMMITTELY
2 kierrosta
- AKK - jalan ylivienti - vuorikiipeilijä
- LLA - neg. punnerrus - kobra
- Pöytänosto - eteentaivutus
- Kerä - jalat auki eteentaivutus
- Vartalon ojennus + soutu
- Yhden käden roikunnassa kierrot
- Tuulimylly
- Kädet niskan takana kierrot ja taivutukset seinällä
- Rangan rullaus korokkeelta kepin/tangon kanssa

CIRCUIT 1
2 x 40s./20s.
1. Hiihto / soutu / pyörä
2. Lankku - sivulankku
3. Vuorikiipeilijä
4. Askelkyykky taakse vk suorilla käsillä edessä

2-3 min tauko

CIRCUIT 2
3 x 30s./15s.
1. Hiihto / soutu / pyörä
2. Tempaus lp
3. Farmarikävely
4. Russian twist

Deadlift 2 RM, then sets @ 90%, 80%, 70% (choose reps)

10 Min AMRAP

12 Handstand Push Ups
9 TTB
6 Front Squats

@60/42.5
RPE 9
HR 80% +++
goal is 8-10 rnds