30-40 band pull aparts + banded hip activation
then
3 rounds
40s easy -> 20s moderate -> 10s fast with SKI ERG
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 db snatches
3+3 single arm OHS

15 Min amrap

• 40 Double unders
• 20 Alt. snatches 1x17kg DB

1) takakyykky 6x6x70%+5kg
2a)Korkea boxi hyppy lähtö istuen 3x6
2 min lepo
2b) kelkan työntö 3x20m
2c) takareiden koukistus maaten.

MetCon
10 rounds of 30” in 30” out max distance row

👓🕶🥽🥼🦺👔👕👖

👓🕶🥽🥼🦺🦺👔👖

5 Rounds [35 Minute Cap]:
1,000/800 Meter Row
30 Box Jumps (24"/20")
30 Dumbbell Snatches 23 / 16 kg

Banded deadlift 3x12 reps

Partner WOD

AMRAP 10
250m row each person
20 Kb USA swing each person @24/16kg
250m row each person
20m/arm Kb overhead carry each person@24/16kg

3 mins Rest

AMRAP 10
8 Burpee over rower each person
16 Cal row each person
8 KB squat clean each person @24/16kg
16 V -up each person

3 mins Rest

In 10 mins (Split as You wish)
Complete the following :
200 Double under
140 Bodyweight lunge (total reps)
70 Push up
35 cal row
Remaining time : Max rep rope climb

Power Snatch
4x4 @ 65% (45 kg)
4x1 @ 75% (52.5kg)

2’ rest between sets