Parter WOD

In pair two rounds of:
50 Calories rowing
50 Box Jumps over 61/51cm
50 Deadlift 80/50kg
50 Wall Balls
50 Ring Dips
50 KB swings 24/16kg

A) Every 2min for 5 rounds
6-8 strict chest to bar pull-ups
or assisted chest to bar pull-ups

B) On a 10:00 clock:
250 double under
50 pull-ups
AMRAP thrusters in the remaining time 60/42,5

5 sets of
5 Touch and Go Snatches, work up to heavy sets

4x3 Snatch Pull @ 110% of max Snatch

2x3 Tempo Back Squats @ 32X2 Tempo

• 3s. Down, 2s. Pause, Explosively Up, 2s. Hips lock-out
• Use same weight as in 51.2

3x

5 Raakaleuka V2
10 Punnerrusta V2
15 Takakyykkyä V2

Vähintään 3min tauko kierrosten välissä

WORKOUT, YGIG FOR TIME IN PAIRS:

● BUY IN: 50 x Syncro weighted sit ups @9/6kg med.ball

A. 21-15-9
Syncro bar over burpee
Power cleans @65/45kg

•Rest 2 min.

B. 24-16-8
Thrusters @52,5/35kg
Pull ups

•Rest 2min.

C. 50-40-30
Cal. row/ski
Box jump overs

● CASH OUT: 400m run with medball in pairs 9/6kg

Huom: Skaalaus painoissa tietää lisää toistoja, esim. -5kg + 5 reps

RX
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
INTERMEDIATE
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
BEGINNER
Every 2:00 x 10 rounds:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

BENCHMARK
For time
30 power snatches (42,5/60 kg)

On the minute for 24min

1. Wall walk complex
2. Alternating v-up
3. Rest
4. Double under
5. Power snatch 60/42,5
6. Rest

*Wall walk complex:
1 wall walk + 1 wall-facing handstand push-up
(scaling 2 push-up + 1 wall walk)