3 rounds
20 dumbbell reverse lunge 2x22,5/2x15
5/4/3 wall walks

You go, I go (full rounds with partner)

YGIG / Break anyhow
AMRAP 25 min

40 box jump over 24/30"
40 DB snatch 17.5/25kg
40 Chest to bar pull ups

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Goal & Intensity
-Build aerobic endurance and teamwork — the aim is to keep a steady, strong pace for the full 25 minutes.
-Alternating turns lets you push harder and keep reps clean.
-Long partner effort with shared work and strategic pacing.
-Each movement taxes your breathing differently, so recovery during your partner’s turn is key.
-Agree on your rep splits before starting and stick to the plan — consistency will save energy for the later rounds.
RPE: 8 → high but sustainable effort; every round should feel demanding without breaking your flow.
Why: This workout trains your ability to sustain intensity with limited recovery and to coordinate effectively with a partner — a great mix of conditioning and cooperation.

4x7 AHAP
We want all sets to be heavy, so make sure you get 4 working sets.

8min

10 puolikas linkkuveitsi
5 etunojapunnerrus (taputuksella)

Aktiivinen palautuminen

20min
15 pallonnosto olan yli
6 käsilläseisonta jalan irrotuksella
10 aktiiviset olkapäät + polvien nosto
15 hyvää huomenta kuminauhalla

15min
10m karhukävely amerikkalaiseen tyyliin
10 puolikas linkkuveitsi
10 kulmasoutu käsipainoilla/kahvakuulilla, kevyt paino

10 min
Naruhyppely tekniikka

3 kierrosta

1min käsipaino rinnalleveto riipusta
1min etunojapunnerrus
1min laskettelijan loikka penkillä
1min pallonisku
1min soutu

AMRAP8:
6+6 bulgarian split squat @ heavy
8+8 copenhagen plank lift

E3M x 4

3 back squat V.3-4 (3-2-X-1)

Huomio liikkeen tempo, 3 alas->2s bottom pause. Sarjat ilman lisävarusteita ja voi tehdä ilman kenkiä.

Partner WOD

AMRAP 15
40 DB Snatches
30 Calories
20 Deadlift 100/70kg
10 Wall Walks