WOD - accessories:

3 rounds not for time
10-15 ring dip
5-10 strict toes to bar
cumulate 30-60 sec hold (chin over the bar)

Älä pidä kiirettä. Koko treenin pitäisi kestää noin 15 min

Partner up, One Person working at a time. Partner rests while other works. If rest and recovery isn't your thing hold a plank...
Total reps split between two people
Break it up however you like.

BEFORE YOU START YOU AND YOUR PARTNER MUST CREATE A TEAM HANDSHAKE

100 Goblet Squats
100 Benchovers (hands on bench jump side to side)
100 DB KB Sumo Deadlifts
100 DBL KB Rows
80 DBL KB Cleans
80 Tactical Lunge (TOTAL) (Single KB)

Everytime you and your partner switch you must preform the team handshake. Brownie points for creativity... We like creativity... Dont be lame.

W: 15-25lbs (pink to blue)
M: 25-45 (blue to Purple)
15-20 min Cap

25

Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood

8 min EMOM:
3 Clean (squat clean) and Jerk (touch and go)

21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
95-lb. shoulder presses

Scale GHD sit ups to abmat situps or if you have done GHD sit-ups regularly you can also reduce the number of reps eg. 14-12-10-8-6-4-2

Metcon:
“Fat Amy”
50 air squats
10 burpees
40 sit ups
10 burpees
30 lunges
10 burpees
20 KBS
10 burpees
20 KBS
10 burpees
30 lunges
10 burpees
40 sit ups
10 burpees
50 air squats

CAP: 20 min (RX+ weight vest 9/6)

3 kierrosta

1 min soutu
1 min burpee
1 min käsipaino vauhtipunnerrus
1 min laskettelijanloikka
1 min lepo

32 Min EMOM
Alternate
1. 1-5 Ring Mu's ( strict pull up and dip)
2. 30-40 DU's
3. 15 KBS 24/16KG
4. 18/15 CAL Row

Odd: 8 S2OH
Even: 15/12 cal Row