7' AMRAP
15 KB swing @20/12kg
12 alt. V-up
9 ring row

Partner workout

Skill Work
Pre-workout
EMOM 6:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups

rx
For time with a partner:
20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

intermediate
For time with a partner:
20 synchronized burpees
20 rope climbs (3.6/3.6 m)
20 synchronized burpees
15 wall walks
20 synchronized burpees
10 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.

beginner
For time with a partner:
12 synchronized burpees
20 pull-to-stands
12 synchronized burpees
20 inchworms
12 synchronized burpees
20 muscle-up transitions
– Share the pull-to-stands, inchworms, and muscle-up transitions as needed.

Score:
Total time

EMOM 10
- Kyykky x 16 (8+8), kuula räkissä yhdessä kädessä
- Vauhtipunnerrus / työntö x 10 (5+5)

EMOM 9
- Heiluri x 20
- Rivekyykky x 10 (5+5)
- Tempaus x 10 (5+5)

EMOM 8
- Russian twist 40 sek.
- Russian sit up 40 sek.

week 6/9

WARM UP + TECHNIQUE 10-15min

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MUSCLE CLEAN + POWER JERK *vastaanotto päkiälle jääden
3[3+2]@up to 40-45% jerk-% rest 2min

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SLOW PULL SNATCH + SNATCH
1+1@80%, 1+1@83%, 1+1@80%, 1+1@86% sn-%, rest 2min

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CLEAN PULL + CLEAN Below Knee + SPLIT JERK
1+1+2@up to 83% jerk-%, rest 2min

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DEFICIT SNATCH PULL
2-3x3@+5kg today best snatch, rest 2min

3 rnds for quality
5/5 russian twist
5/5 hip airplane
5/5 side plank rotations

backsquat 3x2 @rpe9

Barbell cycling – for quality (unbroken sets*)

10-9-8-7-6-5-4-3-2-1
Power clean and jerks
Overhead squats

– Rest as needed between sets –

Weight options. 43/30 kg (95/65 lbs) – 52.5/35kg – 61/43 kg – 70/47.5 kg – 83/61kg

** All sets of each movement need to be unbroken (so 10 UB power clean and jerks to start, then drop the bar before 1st set of 10 overhead squats)*

BACK: 3 rounds of:
5+5 single arm Ring rows
10 Arch rocks
10+10 single arm KB swings
20 KB deadlifts
Rest

3 min DU practice
then 4 rnds
shoulder 7, 7 reps of each (lateral raise, bend over raise, front raise)
5 1-leg KB RDL
10 BD dead bug

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15 Min AMRAP

200m Run
10m HS Walk
15 Box Jumps
(24/20)

Complete as many reps as possible in 10 minutes of

• 8 ring dips
• 8 sumo deadlift high pulls
• 16 double-unders

♀ 65 lb
♂ 95 lb

In Pair

AMRAP 20
20 Burpee to Plate
30 Plate Ground to Overhead
40 Calories