35' AMRAP w. partner
2000m airbike
150 DU
1000m row
50 wall ball
25 ttb
10 syncro devil press @2x22.5/15kg

Every 2min x 10 (5 rounds each)

A) 4 bench presses
B) 5 strict chin-ups

partner WOD
In 10 min:
collect 100 box jump together
5 syncro thruster at the beggining of every 2min @30/40kg
2' rest
8'AMRAP (YGIG)

15 cal row
12 pull up/ ring row
9 syncro front squat
3' rest
7' AMRAP (YGIG)
20 ttb/ leg raises/ knee raises
15 pike push up from box
10/10m burpee broad jump (no syncro)

superset, 4x:
15 banded pull apart
8 kneeling band pull down

5 sets:
15 sec active hang
5 push up, slow eccentric phase
10 alternating V-up

5rnds for time:
8 devils press (4/4) w. one DB @15/22.5kg
12 air squat
16 mountain climber

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

SET A | 3 rounds:
8+8 1-leg BB deadlift
8+8 banded clamshell R+L

SET B | 3 rounds:
8+8 curtsy box step down
8+8 copenhagen plank lift

AMRAP10: (Ygig)
8 DB hang clean
4 up down
8 DB squat clean
4 burpee
30s flutter kicks (synchro)

Every 6:00 x6
Kierrokset 1-3-5:
200m soutu*
10 punnerrus**
15 istumaannousu
10 ilmakyykky
15 rengassoutu***
500m pyörä

-loppuaika 6 minuutista lepoa. Lepoa tarkoitus jäädä vähintään +1min-

Kierrokset 2-4-6:
Muutoin samat liikkeet, pl. allaolevat
200m soutu
* renegade row @2x kässärit
*** vauhtipunnerrus @2x kässärit

snatch pull + power snatch practice

14' AMRAP
3 power snatch @40/25kg
6 lateral burpee over the bar
9 cal row

LÄMMITTELY
12min amrap
10 + 10 sivukävely kuminauhan kanssa
10 hyvää huomenta kepin kanssa
10 AKK - kobra
5 + 5 45/45 asennossa lonkan aukikierto
3 + 3 tgu alku

RENGASTEKNIIKKAA
- Turmariipunta
- Kuperkeikka
- Kulmanoja

VOIMA KIERTOHARJOITUS
3 x 8 mave
3 x 8 gorillasoutu
3 x 8 lattiapunnerrus kp
3 x 8 arnolds press istuen

Gymnastics for quality
30min

ADVANCE
1x1m free handstand

INTERMEDIATE
Handstand walk

BEGINNER
Wall walk and shoulder taps

WOD
AMRAP 8min
YGIG

6 heavy goblet squats
3m HSW

Scale as needed