Partner WOD (You Go, I Go)

You GO, I GO!
3 rounds for time
20 box jump + squat
40 dumbell push press@2x22,5/15kg
60m dumbell bear crawl@2x22,5/15kg

REST 3 mins

2 rounds for time
20 burpee Pull up
40 kipping HSPU
60 dumbell hang clean@2x22,5/15kg

REST 3 mins

1 round for time
20 devil press@ 2x22,5/15kg
40 dumbell thruster@ 2x22,5/15kg
60 T2b
Timecap : 40 mins

Clean and jerk

Build to 2RM

Power snatch

B1. EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 70%1RM Snatch

B2. EMOM 4 (0:30 AMRAP / 0:30 Rest)
Power snatches @ 80%1RM Snatch

– Each minute is a 30-sec AMRAP of Power snatches @ 70% (B1) or 80% (B2) 1RM snatch, followed by 30-sec rest
– Fast singles. Don’t sacrifice technique to get 1-2 more reps. Stay consistent.

A. In five minutes
800 m run or 65/50 cal row or bike

B. 5 min amrap:
30 double unders
15 KB swings 24/16 kg
8 T2B

Front squat

4 x 3 @ 82-86% (2 RIR), go every 3:00-4:00

3 rounds

Shoulder press 10 ( sitting position)
Pull up 10
Floor press 10
Land mine row bb 10
Face pull 10
Bicep curls 10

Moderate weight

Alternate A1/A2

A1. Romanian deadlift – 3 x 6-8 @ RPE 8 (2 RIR) rest 1:00 before A2

A2. Sled push– 3 x 20m @ challenging weight, rest 2:00 before A1

LÄMMITTELY
1. Ranteet
2. Lavanseudun aktivointi
- Seisten kuminauhalla avaukset eri suuntiin
- Uimari seisten
- Lapapunnerrus
- Soutu yläviistosta
- Olkapään kierrot kp
3. Lavanseudun hallinta
- Lavan hallinta kumpparilla - kävely poispäin tolpasta
- Tarjoilijakävely
- 10-20s. pito kpt suorilla käsillä

AMRAP 20min
Parin kanssa, you go I go
20 cal soutu
20 pallo olan yli
20 cal hiihto
20 thruster pallon kanssa

Alternate B1 / B2

B1. Seated DB press – 3 to 4 x 8-10 @ RPE 9 (1 RIR), Rest 1:00 before B2
B2. Single arm DB row – 3 to 4 x 8-12/side @ RPE 8.5 (1-2 RIR), Rest 2:00 before B1

6 rounds in pairs
3 wall walks
4 bar muscle ups
6 devil's presses 2x22,5/2x15kg

*You go, I go alternating full rounds with a
workout partner, for 6 rounds each.