AMRAP 15:
10 Squat Jumps
15 Burpee to Target
20 Squat Jumps
15 Burpee to Target
30 Squat Jumps
15 Burpee to Target

...
Add 10 Squat Jumps every round

Accessory work- 10 min T.C
In partners
Accumulate 60 snatch balance either drop or heaving start around 50% of your snatch and build when good form is maintained by both.

Wod “partner macho man”
20 mins eve and odd Emom
Partner 1: 3 power clean/3 front squat/3 STOH@70/50
Partner 2: 10 Burpees

Wod: 3-2-1 go... partner one performs macho man and stops , partner 2 performs 10 burpees and stops. Next minute, partner 1 performs 10 burpees and stops, partner 2 performs macho man and stops. Keep alternating until you hit 20 mins.

3 rounds for time:

200 Single unders
400m Run
20 Pull ups

TC 17 min

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :25/:25 Foot Massage with ball
MIN 2 - :25/:25 Calf roller
MIN 3 - :50 Child's Pose

Warm up

A) 4-6min easy erg

B) Warm up sets for reverse lunge & bench press
(for example: 3x 6-8)

Workout

A) 3 rounds
12 back rack reverse lunge (alternating legs every rep)
8-10/side one arm supported DB row
Rest 2min

B) On the minute for 9min
1. 8 bench press @60-70%
2. 10-12 straight arm banded pull-down
3. Rest

C) Hip extension hold TABATA
8 rounds: 20s work / 10s rest

EMOM for 4 rounds:
1) AMSU
2) Ab-wheel
3) Dragon flags (jalkojen lasku hitaasti)
4) Rest

45 - 60 @ Zone 2 Ski

Every 10 minute, 1-2 minutes Triple Unders

For time:
Bike 10 000 m

Pinch Grip Farmers Carry
Max UB 15m Trips in 4:00
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

For time

• 400/500-meter row
• 120 double-unders
• 40 GHD hip extensions