Penkki 4x6 90kg
Pystypunnerrus istuen 4x5 (2x50kg 2x55kg)

15-12-9-6

Mave 80kg
Ghd sit ups
Soutu

2-3 min light cardio
1-2 min cobra to downdog pose (10s at each position)
10 cat cow exercise strech
1+1 min calf streching
1+1 min achilles strech

Overhead squat 6x6

– Jefferson curl 3 x 3 10s Down, 10s Up
– Lizard Pose x 60s each

Varierade snatchkomplex @ ca 60%

Every 2 min hang power clean

5-5-5-3-3-3

70-80%

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.

10 half turkish getups L/R
15 close grip DB bench press @25's kg
20 alt DB cossack squats 25kg

Rest day
60 min JH

Front squat 5*7/ 3min rest