3 Kierrosta
10 Takakyykkyä 50-60%
16 Kyykkyhyppyä (käsipainot)
1min lepo

Buy in: 2:00 Max Rope Climbs
then:
4 Rounds:
15 DB Push Press @50/35lbs
15 Supinated Barbell Rows @60/42.5kg
then:
Cash out: 2:00 Max DUs

Close Grip Floor Press in Bridge
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set.
- Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 at the same weight focusing on form and practice

Core

3 rounds
20 sec Around Worlds
20 sec rest
20 sec V-Ups
20 sec rest
20 sec Hollow Hold
20 Sec rest

“Partner WOD”

AMRAP 20
30 Toes-to-bar
30 Wall Balls
30 Hang Power Cleans 60/40kg
30 Bar Facing Burpees

15 min for skills:

5 ring turnovers
5 leg assisted ring dips
5 ring kip swings with hip snap
5 russian dips
5 hollow to pike hold kips
5 low ring kip to muscle up/band assisted kip muscle ups/jumping muscle ups

• Aim for HR Zone 2-3 for the whole workout
• Easy pace and low intensity focus
• Control HR when on erg (45-50sec work)

EMOM 20min:
1. Erg
2. 15 push up + hollow/tuck hold
3. Erg
4. 15 air squat + glute bridge hold

Rest 2min

EMOM 20min:
1. 50 DU / 100 singles
2. Erg
3. 15 box jump / step up (16)
4. Erg

In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead
100 Box Jump Overs

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jump Overs – Plank from Elbows

EMOM 10

2 x Split Snatch + 1 Overhead Squat

5 Rounds for time:
30 Meter Right Single Arm Farmer Carry @32/24kg
10 Goblet Squats
30 Meter Left Single Arm Farmer Carry
10 Goblet Squats

• Goal: Every time you put down the KB complete a 10 total Jumping Lunge penalty.