Partner Wod
10 min amrap
Opt 2:

9/7 Cal Row

8 Db Snatch 22,5/15kg

7+7 Db Overhead lunge

Opt 1:

9/7 Cal row

8 Db Snatch 22,5/15kg
7+7 Db Front rack lunge

You go, i go (round)

30min amrap
X unbroken pull ups
X unbroken thrusters 42,5/30kg
X sec unbroken nose to wall handstand hold
Don’t go for broke. Pick a number you can hold throughout the workout. Walk between each exercise.

Partner Wod
9 min amrap
6 Db Single arm thruster L

6-9 T2b
6 Db Single arm thruster R

you go, i go (round)

A: No hook-no feet power snatch + hang power snatch
B: Triple power clean
C: Clean pull doubles tng @max squat clean

16 min AMRAP
Buy in ski 50/ 35 cal
Dip x 4 / or box dip x 4
Pull up x 4/ or ring row x 4

Row 3x1000m rest 1:1

LÄMMITTELY
2 kierrosta - 1min
1. Roikkuminen (lapavedot)
2. Toispolviseisonnassa soutu kierrolla (etujalan puolelle)
3. Lantionnosto pallo jalkojen välissä
4. T-kierrot
5. Jefferson curl

PLYOMETRINEN
2 kierrosta - 30-40s./liike
1. Pudotushyppy
3. Päkijähypyt (vuorohypyt)
4. Boksihyppy

VOIMA
Liikeparina
3 x 6-8 suorin jaloin mave
3 x 8-10/jalka yhden jalan kyykky eteen

CIRCUIT
2-3 x 40s./20s.
1. Slam ball paiskaus
2. Burpee hypyllä edeten
3. Köydet
4. Lankussa olkapääkosketukset

3 rounds
10 cal bike or row
0:30 plank
10 good mornings

Strength
Deadlifts
E2MOM x 6
6@ 50%
6@ 50%
5@ 60%
5 @ 60%
3 @ 70 %
3 @ 70%

WOD
E2MOM x 4
3 deadlifts @ 70%
6 cal bike
9 Wallballs

Rest 3:00

E2MOM x4
3 deadlifts @ 70%
6 cal row
9 ball slams

500m ski
the 3 rnds of
7 scap push up
14 band pull appart
20s. wall facing Hs hold

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5 deficit kHSPU
+
10 deficit push ups
- rest as needed
- use 2x25kg plates to create the deficit HSPU
- use 2x 25 kg plates to create the deficit push up