Partner workout

AMRAP 12mins
30 Box Jumps @60/50cm
150 Double Unders
30 Wall Balls 9/6kg

Rest 2 mins

AMRAP 12mins
30 DB Hang Power Cleans @2x22,5/15kg
150 Walking Lunges
30 DB Push Press @2x22,5kg/15kg

Rest 2 mins

AMRAP 12 mins
30 Calorie Row
150 Abmat Sit-ups
30 USA Swing @24/16kg

*One person works. Split as desired.

Planks for 4 minutes (unbroken).

2 rounds:
30s side plank (R)
30s normal plank
30s side plank (L)
30s reverse plank

Ei Wodeja!

For time in teams of 3:
120 wb
- rest 60s
120 db snatch
- rest 60s
120 kipping knee raise / V-up / tuck up
- rest 60s
120 no-jump burpee

TC: 30

Molemmat versiot voi tehdä päivän kaikilla tunneilla.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Alkulämppä leikki
Mustekala

Mobility

Maastaveto
4x6

WOD
3x 2min ON 2min OFF
8 KK-heilautus
4+4 Askelkyykky
8 Seinäpallo
8 Istumaannousu

*Jatka siitä mihin jäit

RestDay!

5:00 Row @ very easy pace
+
2 Rounds
5 Scapular pull-ups
10 Goblet squats
5 Burpees
+
Bar muscle-up/thruster drills – 1 to 2 rounds
3 Supine kipping pull-up drill (hollow hold + hip snap)
5 Front squats @ empty barbell
3 Single kipping pull-ups (focus on max hip thrust)
5 Push presses @ empty barbell
3 Glide hip snap to the bar
5 Front squat drives to thruster @ empty barbell
3 Jumping bar muscle-ups with hip snaps
+
Build to workout weight for thrusters and devil’s presses
* Do a few Rope climb pull-up from floor between sets before moving to full rope climbs
+
@ workout weight
250m Row
5 Thrusters
3 Bar muscle-ups
1 Rope climb
6 DB Devil’s press

3:00 BikeErg @ easy
2:00 SkiErg / 2:00 BikeErg @ moderate
1:00 SkiErg @ moderate hard
+
1-2 rounds
4 Inchworms
4 Jefferson curls
8 Goblet squats (slow tempo)
4/side Bottom-up KB presses
8 Handstand shrugs
+
Build to workout weight for DB thrusters and devils presses
* Between sets: Speed rope skips
+
1-2 Rounds @ workout weight
25 Double-unders
5 DB thrusters / DB devils presses
10 (cal) SkiErg
20/15 (cal) BikeErg

EMOM for 3 rounds
1) 10-15 Weighted AMSU
2) Max Hollow hold
3) 10-15 Strict T2B
4) Max L-hold hang
5) Rest