Not sure what workout was

Partner Wod Amrap 30min:

500m row
20 kbs@24/16kg
20 sit up
20 kb reverse lunge (carry anyhow)

Back squat 5x60%, 5x70%, 2x5x75%

25min Laadukkaasti

Valitse 2-3 taitoliikettä treeniiin ja tee niitä mukavat määrät.
Kierrosten välissä 90s kevyttä hölkkää tai konetta.

Emom 21

1) 5 Mavea 65-70%
2) Amrap metrit
3) Lepo

2 x 8:00 AMRAP; Rest 2:00
2-4-6-and so on...
Strict Handstand Push-Ups / Hand Release Push-Up
Tall Box Alt. Step-Up (unweighted)
Double DB/KB Front Squats @22,5/15kg, 24/16kg

Reset at the beginning of the second AMRAP.
Goal for step-up is higher than normal step-up. Use box and some extra plates if needed.
RPE 7

12-minute AMRAP:

8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

W: 50lbs
M: 70 lbs

Tempo Deadlift (21X1)
3x6

RPE 7, moderate weight all sets.
Fast up, 1 locked out, 2 down, 1 reset in bottom.

4x
2min ON/1min OFF

AMRAP of
6 Hang Snatches 50/35kg
24 Double Unders

400/500 m row/ski or 800/1000m bike
15 pull-ups
10 overhead squats (35/52,5 kg)

Scaled WOD
AMRAP 12:
300/400 m row/ski or 600/800m bike
15 jumping pull-ups
10 overhead squats