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 Single Arm DB Hammer Curl into Press
30 Banded Triceps Extensions
30 Single Arm DB Renegade Rows
30 Banded Biceps Curls
30 Weighted (DB) Lunges

EMOM10
2 Squat snatch @70-75%

Huom!
Toistot pitää olla teknisiä!

Accessory
8min for quality
10 hollow rock
10 arch rock
10 banded straight arm pull-down

3 SETS
5 Hang Muscle Snatch
7/7 Barbell Split Stance RDLs
-Rest As Needed b/t Sets-

• Keep weight Light for all 3 sets.
• RPE 5

Every 2.30min x 4
3-3-2-2 AHAFA

DELOAD WEEK

A) Ring muscle-up technique

B) 3min on / 1min off for 4 rounds
3-5 ring muscle-up
20 sit-up
AMRAP easy erg

For time
100 burpees

Every even min: 8 toes to bar
Every odd min: 15 KB swings 24/16

EMOM x 32

1) row
2) 20-40m sandbag carry
3) ski
4) 1-3 rope climb

AMRAP 15

10 GTOH 42,5/30kg
10 Box Jumps 24/20"
7 Pull-Ups

Rest 60 sec between rounds.

EMOM x 8-12
1) bike
2) 5 deadlift + 5 muscle clean + 5 push press
3) bike
4) 5 ring row, 5 push up, 5+5 reverse lunge