Partner WOD

For time
20 Clusters 60/40kg (green: devils press 2x22,5/15)
20 Partner Situps
20 Partner Pushups
220/180 Cal. On a machine
20 Partner Pushups
20 Partner Situps
20 Clusters 60/40kg (green: devils press 2x22,5/15)

2rounds:

5min On/1min Off
1) 400m run + bike
2) 400m run + row
3) 400m run + ski
4) 400m + echo

E2.30M x 4

3 front squat V.2-3

YGIG 20min AMRAP

10-20-30-40...
Burpeeta
Istumaannousua
Mavea 45-50%

1RM, progen alkutesti

• Emom 10 2x -10-15kg

3 rounds
1min hard effort bike erg / echo bike
1min max reps air squat
2min rest

4x3 front squat 3s pause bottom of squat

• 3 box jumpafter each set of squat

1-2 reps in tank

1a) Floor Press in Bridge: 5 x 5. Rest 45s.
- Build in weight each set
1b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
- 1 challenging weight for all sets

Every 90s x 6
1 Clean + 1 Hang clean + 1 Split jerk

3x3, nousu