Partner WOD

AMRAP 45
100 Cal
100 Wall Balls
75 MedBall Sit-ups over Box
75 Box Jump Overs
50 Double DB/KB Hammer Curls into Presses
50 Knee-to-elbows
25 Ring Pushups / Deficit Pushups
25 Sync Burpees

EMOM 15

1 minute : 15 Wallball 20/14p
2 minute : 10 Burpees
3 minute : 12/9 calories Row

40 EMOM:

1. 2-3 wall climbs
2. 30-50 DU
3. 10 kipping HSPU
4. 10-15 DB thrusters
5. Rest
6. 10-15 hang power DB clean & jerk
7. 10-15 kipping pull-ups
8. 10-15 DB STOH
9. 45s easy cardio
10. Rest

RX`D: 2x22,5/2x15kg dumbells.

Tavoitteena saada vähintään 20s lepoa joka minuutti, jos jää vähemmän pudota toistomääriä.

HSPU skill work for 5-10min

and then

4 x E2MOM
6 - 10 kipping hspu

• add reps from previous HSPU workout

8x 1 pause snatch @hip + 1 Snatch

For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run

Barbell 70/50kg

10 rounds for time;

10 Russian Swing @ heavy load
20 Walking BW Lunges
- Time cap = 10:00

AMRAP 4

5 Hang Squat Clean 60/42,5kg
200m Run
12 Bar Over Burpees
Remaining time : Wallball 20/14p

Rest 3 minutes

AMRAP 4

5 Hang Squat Clean 60/42,5kg
200m Run
10 Bar Over Burpees
Remaining time : Wallball 20/14p

Rest 3 minutes

AMRAP 4

5 Hang Squat Clean 60/42,5kg
200m Run
8 Bar Over Burpees
Remaining time : Wallball 20/14p

Result is total Wallball Shots

Weighted pull up
5x4 v1 (deadstop)

Press
5x4 v1 (deadstop)