partner WOD
3rft
Partner A Rows 500 Meters…
While Partner B performs a 30m Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row
immediately followed by…
Partner B Rows 500 Meters…
If kbs/dbs are droped 10 burpee penalty

EMOM 20
1) 20-30sec Handstand Steps
2) 30-40sec Weighted Box Stepups
3) 8-12 Goblet Squats (2sec pause at bottom)
4) 20-30sec Pullup hold
5) Rest

Recovery worx

3 rounds of
12 Thrusters
12 Pull Ups
200 m recovery row

8 min emom:
-Thruster
-T2B
12 min emom: Pitoja30s töitä/30s lepoa
-Dippi
-Hollow
-Leuka
10 min emom:
-Thruster
-T2B

clean + clean and jerk

"Snatch Complex

1x High Pull
1x Power Snatch
1x S.Balance
1x OHS"

5 rds
22 x KB Swing
22 x Box Jump
Run 400m
22 x Burbee
22 x WB

5x10 @40%

5x10 @40%