Partner WOD

4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories
6min of *
4min for Calories

*AMRAP of (continue where You stopped)
30 KB Swings, heavy
30 Wall Balls
30 Double DB Lunges
30 Box Jump Overs
30 Double DB Hammer Curls into Press
30 Situps

HBBS 5 x 5 @60%

Overhead Squat
3x10, Tempo 3010
Rest 90s

6 min AMRAP
10 kb snatches, alternating 24kg/16kg
6 burpee box overs 60cm/50cm
20 sit ups

Gymnastics
Practise kipping toes to bars and double unders
focus on skill and if you already got them pretty
good you should make some short workout for
yourself ,for example:
3-5 rounds of 30 double unders + 10 toes to bars

Every 1min 15 sec for 8 times
power clean + hang squat clean + split jerk @60-80%

Accessory
2-3 sets
10 Tempo Ring Row (2:0:2:0)
10 Tempo Push Ups (2:0:2:0)
rest 2-3 min bwn rounds

10 sets of 2-3 reps. Start with barbell, go max 70% of 1 rm.
Speed and technique.

Mr Miyagi
50 deadlift
50 double kb swing
50 push up
50 clean &jerk
50 pull up
50 kb tater
50 box jump
50 wall climb
50 knees to elbows
50 DU

For time :
40 Deadlifts 125/85kg (scale to 60% of 1rm)
Run 400/200m
40 Kettlebell swings, 32/24kg
Run 400/200m
40 thrusters 50/35kg
Run 400/200m
40 Burpees
Run 400/200m
40 Pull ups
Run 400/200m
40 Box Jumps, 60/50cm
Run 400/200m
40 Goblet squats 32/24kg
Run 400/200m

Split reps, both running same time. Choose running parts from this :
A. Every time 400m.
B. Alternating times 400m and 200m run.
C. Every time 200m.

Time cap 40 minutes