PARTNER WOD
AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Pull-Ups

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Toes-to-Bars

Rest 4 minutes, then…

AMRAP 8 Minutes:
4 Dumbbell Power Cleans
4e Dumbbell Reverse Lunges
4 Bar Muscle-Ups

Score total rounds for each part. Partners alternate rounds. Choose dumbbells on the heavyish side for you, around 25-30% of body weight. Hold the dumbbells in the front rack for the Reverse Lunges.

Dumbbell Loads: Rx 50/35, Scaled 35/20, Further Scaled 20/15
Pull-Up Scale: Jumping Pull-Ups
Toes-to-Bar Scale: Hanging Knee Raises
Bar Muscle-Up Scale: Chest-to-Bar or Jumping Chest-to-Bar Pull-Ups

Post rounds, Rx, and partner to comments.

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

For time :

► 80 Wall Ball Shot
► 60 Pull Up
► 40 Front squat
► 20 Burpess Facing Bar

10...1 squat clean @50/35
20...2 lunges in rack position @50/35
every minute 3 burpees pull up

1@work up to 1RM, rest btw sets 2-3min *2@up to 80% *varmistajat sivuilla

EMOM 16'

1 - 16/12 Cal Row
2 - 30 Tuck Crunch
3 - 10 Shuttle Run (10m)
4 - 10 Pull Ups

For Time (Time Cap 7’)

AMRAP 3’
►Chest to bar

Rest 1'

Karen
►150 Wall Ball moins le nombre de Chest To Bar effectuées

Snatch Push Press
5r2s
5r2s

Assisted pull up machine
200*10
190*10
180*10
170*10

Trx rows 10

Russian twists #14*75

AMRAP 12

30 DU
5 Power Snatch 50/35kg
5 HSPU
2 MU
2 Rope Climb