Partner wod
Treeni
10 min amrap
20 Db clean and jerk 26/17,5kg
30 Bar over burpee
80 Double Unders

Hiki
10 min amrap
20 Db clean and jerk
30 Bar over burpee
120 Single Unders (20 Cal Assault/Echo Bike)

You go, I go

Emom 21

1) 9-15 Cal
2) 10-20 Istumaannousua
3) 6-12 Boxin yli burpeeta

10x with partner, 5 for each

500m row

Start with moderate fast row, 5th set should be fastest.

3-4 rounds for quality

8+8 db bulgarian split squat (add weight to previous time)
10 db straight legged deadlift (slow down)
max effort L-hang/ L-sit

AMRAP 40 with Partner

Athlete A )

AMRAP 5

Row Calories

Athlete B )

AMRAP 5

5 Deadlift 120/90kg
10 Wallball 20/14p
15 Push Ups
20 Lunge Steps

10min laadukkaasti

6-8 HSPU
8-10 Mavea (keskiraskas)
20-30s Kuppipitoa

4-5 Rounds NOT for time, EASY PACE:

20 Calorie Row / 400m Run
30 AbMat Sit-ups
20 Russian Kettlebell Swings
20m Kettlebell Goblet Walking Lunge

5-5-4-4-3-3-3

Jätä kaikkiin V1

4 Rounds for time
12 Pullups
10 Cleans (Full) 60/40kg
8 Box Jumps
6 Alt. Single Arm Devils Presses (heavy)

4-4-3-3-2-2-1-1-1

*Jätä kaikkiin V1