A: Weighted pull ups: Build up to 3RM in 5sets

B: Partner wod
Row 500/400m each, partner in wall sit
And then
50 thrusters 40/30, partner hanging
And then
50 Kb swing, partner in plank
And then
Row 500/400m each, partner Wall sit
If Wall sit is broken before the rowing is done 10 Burpee penalty.

Leppee

-Harjoitellaan raakatempausta

6 x every 2:00

3-5 Bar Mu
30 Double unders
8 pistols alt.

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6min AMRAP

50m Shuttle run (10m posts)
6 Burpees

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WARM-UP:

EMOM9

1. 8-10x10m Shuttle run
2. 40s Inch worm to push-up
3. 30/30sec Perfect stretch

• Global Foam Roll Lats x 60s each
• Half-Kneeling Biphasic Pec Stretch x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

3 RFT:

75 Double Unders
14 Box Over Burpees 30/24"

Deadlift 5x1 rep, then max reps @ 60%

Partner workout ygig;
16 Ring dips
20 t2b
100 double unders

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(20)
Run for 20:00 mins or 2 miles

Finisher
50 crunches
1:00 butterfly stretch