Partner Wod - I Go U Go
4 min AMRAP 1.5 min REST
1. Complex : 1 Snatch + 10 m OH Carry + 1 Thruster + 10 m OH carry / side (partner A completes a full round then switch)
2. 10 m OH Lunges / side (partner A completes a full round then switch)
3. Squat Clean
4. KB Burpee
5. AM Swing

EMOM x 15-25 (3-5rounds)
1) bike (easy pace)
2) 5-10 hspu Scale up --> Deficit
3) bike (easy pace)
4) 1-3 rope climb Scale up --> Legless
5) REST
(Pyri pitämään sykkeet hallinnassa, peissaa pyörällä. Keskiarvo sykkeet PK2 alueella.)

E6MOM x 4-6
8 box jump over
6 power clean @60/40kg ( drop& go )
8 box jump over
3-6 bmu Scaled pull up
*remaining time easy pace bike

keskiarvo sykkeet PK2 alueella. Uskalla mennä pyörällä riittävän rauhassa/ palautellen

4 rounds for time of

• 25 pull-ups
• Run 200 meters
• 15 box jump-overs*
• Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box ♂ 20-in box

-find todays heavy
-2min rest

EMOM’16
1. 7 Bench press 60/40kg
2. 40 DU
3. 5 Bar muscle up
4. 12 Pistols Alt.

EMOM’12
1. 5 Power snatch
2. 5 Hang power snatch

EMOM’12
1. 5 Power clean
2. 5 Hang power clean

40% 3 rep x 6
*Warmup bar 4 x 4

A,
Lower Body Stretch
2 x 8/side Eccentric Lateral Lunges (5 sec lowering)
2 x 8 Eccentric Kneeling Heels-to-Butts (5 sec lowering)
2 x 10 Eccentric Calf Raises (5 sec lowering)

Lower Body Strengthen
2 x 10/side Tempo Split Squats (3 sec down/up)
1 x 30 Banded Air Squats
2 x 12/side Single Leg Glute Bridges

Upper Body Stretch
3 x 7 Eccentric Pull-ups (5 sec negative)
2 x 8 Eccentric Dumbbell Flies, pick load (5 sec negative)
Roll/Smash Upper Back, 2 mins

Upper Body Strengthen
2 x 10 Jefferson Curls, pick load
2 x 10/side Tempo Single Arm Dumbbell Rows, pick load
50 Band Pull Aparts
50 Banded High Pulls