Partner WOD

AMRAP 12
24 Push Press 50/35kg
24 KB Swings 24/16kg
24 Calories
24 Toes-to-bar

Tempo Deadlift @ 11X1
3x4

• Fast Up, 1 lockout, 1 down, 1 reset
• Keep weight heavy across all sets
• RPE 8

PERFORMANCE
FOR TIME
33 TNG Deadlifts @85/60kg
400m Run / 1+½ Stairs
22 TNG Deadlifts @100/70kg
400m Run / 1+½ Stairs
11 TNG Deadlifts @125/85kg
400m Run / 1+½ Stairs

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FITNESS
FOR TIME
30 TNG Deadlifts @ light
400m Run / 1+½ Stairs
20 TNG Deadlifts @ moderate
400m Run / 1+½ Stairs
10 TNG Deadlifts @ moderate+
400m Run / 1+½ Stairs

• For every drop complete 10/6 Up-Downs Over Bar. Barbell must be held in double-overhand grip. Bar can not be slammed on the TNG, must be a smooth touch and return. TNG = touch and go
• RPE 8
• Video: https://vimeo.com/814524816

STRENGTH

Back Squat

8-6-4-2-4-6-8

Rest as needed between sets. Increase and decrease the loading.

RPE 4 to 4+

AMRAP 7
4 Muscle-Ups
8 Pistols
12 Wall Balls

• Pistol squat skaalaukset
• Pistol squat
• Weighted pistol squat

Emom 6
1. 8 Alt. Pistol squat
2. Rest

Scaled:
Emom6
1. 4+4 Banded /plate pistol squat
2. Rest

3x
2min ON/2min OFF

A) 20/15 Cal. Row
+ Max reps Wall Walks

B) 2 Rounds of
8 DB Snatches 22,5/15kg
4 Weighted Box Step-Overs
+
Max Cal Bike in the remaining time

C) 20/15 Cal. Ski
+ Max reps Toes-to-bar

How did it go?

Tempo Deadlift @ 11X1
3x4
Fast Up, 1 lockout, 1 down, 1 reset
Keep weight heavy across all sets
RPE 8