“Partner Frelen”
400m partner run
42 KB swings 24/16kg
42 Thrusters 42,5/30kg
42 Pull ups
400m partner run
30 KB swings
30 Thrusters
30 Pull ups
400m partner run
18 KB swings
18 Thrusters
18 Pull ups

Front Squat, 2 sec pause on bottom (WOD)

5-4-3-2-1 + AMRAP 70% @ heaviest weight

Send off 2:30

A
200mt run+50DU x 2rnd
PVC+MOBILITY

4 RND
15 DB Thrusters (15/10KG)
10 Strict Pull Up
15/10 Cal. ROW

B

In 18' 1RM di squat clean
poi
In 3' cercare di arrivare il piu' vicino possibile a 80cal uomo e 60 cal. Donna alla bike

ARRIVATI AL 5' SE NON SIETE RIUSCITI AD ARRIVARE AL NUMERO INDICATO, 2 BURPEES PER
OGNI CALORIA MANCANTE

C

For Time
40 Deadlift 105/70-60kg
30 Front Squats 90/60-45
20 Hang Power Cleans 80-70/55-40
10 Squat Snatch 55/50-35kg

D

for time

Ski 500m
20 HSPU
Ski 500m
25 HSPU
Ski 500m
30 HSPU

LAVORO AGGIUNTIVO

12 ROPE CLIMB NEL MINOR TEMPO POSSIBILE

6 rounds
30 Works/ 30 rest
A. HSPU
B. DU
C. Box jump
D. Pull up
E. Wall climb
F. Rest

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

On the 0:00…
AMRAP 15:
40 Single Dumbbell Hang Clean and Jerks
30 Box Jumps
20 Kipping Handstand Pushups
10 Deadlifts

Dumbbell – 50/35
Box – 24″/20″
Deadlift – 275/185

KILOS
Dumbbell – 22.5/15
Deadlift – 124/84

On the 20:00… Deadlift
On the Minute x 6
2-2-2-1-1-1 Deadlift

On the 27:00… Handstand Walk
AMRAP 3:
Handstand Walk for Max Total Meters

KEHONHUOLTOVIIKKO
EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

For Time (25 Min Time Cap):

1,000/800m Row
30 Bar Muscle-Ups
10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks

KILOS – (70/48)

EILINEN / PK-LENKKI + LYHYET KEVYET DYNAAMISET VENYTTELYT, kesto 10min

Pick a card;
♥️ 1-10 squats ( add weight if you have it)
♠️ 1-10 burpees
♦️ 1-10 diamond push ups or regular
♣️ 1-10 Sit ups
Jack - 10 pistol squats
Queen - 15 hollow rocks
King - 20 mountain climbers

Try to go each minute or you can every 45secs or 30 if you want a real challenge.

Kids workout is half a pack or ygig with your brother or sister ☺️