• weighted
• 3 x max reps bodyweight
• 6 x 1 negative, 3-5sec lowering

Partner WOD

AMRAP 45
100 Calories
100 KB Swings, heavy
75 Sit-ups
75 Double DB Box Step-Ups
50 Calories
50 Double DB Hammer Curls into Presses
25 Ring Pushups / Deficit Pushups
25 Devils Presses

15min AMRAP

5-10-15-20...
Leuka/Rengassoutu
15 Maastavetoa 50-60%
30 Tuplaa/ 60 Sinkkua

Front Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set.
- The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 building in weight as form permits.

For Time :

15 Power Snatch 50/35kg
10 Toes To Bar
30 Double Unders
10 Power Snatch 50/35kg
10 Toes To Bar
30 Double Unders
5 Power Snatch 50/35kg
10 Toes To Bar
30 Double Unders

4 Sets Of :

Snatch Pull + 2 Hang Snatch Pull Under Knee

SO 2:00

Working 15 minutes :

Mid Tight Power Snatch + Mid Tight Squat Snatch

EMOM10
burbee box jump overs and tng power snatches

Odd min: 8 burbee box jump overs
Even min: 8 tng power snatches 40/30kg

For 40 minutes
2:00 ergo
50m farmers walking
25+25m One KB OH walking
20 cossack squats
20 russian twists
10 pull ups
10 wall ball shots

you should not be moving as fast as you
can, take 20-30% off from max effort. Try
to keep same pace whole workout.
Goal is to get 4-5 rounds total.

Partner AMRAP 30

50cal row
40sit up
30 hang power snatch @40/30kg
20 OHS (scaled front squat)