Partner Wod
10 min amrap
Opt 2:

9/7 Cal Row

8 Db Snatch 22,5/15kg

7+7 Db Overhead lunge

Opt 1:

9/7 Cal row

8 Db Snatch 22,5/15kg
7+7 Db Front rack lunge

You go, i go (round)

2x 2+2+2+2 @light
2x 2+2+2+2 @ add 1-2kg

Keep it light and technique first

RestDay

Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working

Superset 1
4x
7 floor press (build up in weight)
7 push ups (weighted)
-rest 2min between sets-

10-8-6-4-2
Strict Ring pullups
Strict T2R

2-4-6-8-10
Strict T2R
Strict Ring pullups

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

5 x 3

Can be weighted, bodyweight or scaled.

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"

Sumo Deadlift
5-5-3-3-2-2
Every sets AHAP.
SO 2:45