Hspu 6x3-5, v3
rest 2min

Partner Wod
4 min work/ 2min rest
A)Amrap:
5 dual db/kb hang clean and jerk
7 Box jump

B)Amrap:
12/10 cal Row
10 Wall ball

You go, I go

5x 5min ON/3min OFF

AMRAPs

A) 20/15 Cal Row
5 Burpee over rower

B) 12 DB Snatches
8 Toes-to-bar

C) 10/7 Cal Bike
7 Wall Balls
7 Box Jump Overs

D) With DB/KB
10/10 Russian Twists
10/10 Side Bends
10/10 Hang Clean & Jerks

E) 5 Pullups
10 Pushups
15 Squats

Barbell high pull
4x10r @ 2 reps in the tank
Go every 90s.

4 ROUNDS
10 PULL UPS
10 wall ball 9kg/6kg
10 cal ROW
10 FLOOR PRESS 50kg/35kg

For Time;
9 T2B
6 Front squats 100/70kg
9 hspu
15 t2b
6 front squats
15 hspu
21 t2b
6 front squats
21 hspu
TC 10 minutes

Rest 5 Minutes at TC

3 Rounds for time;
21 wall balls
15 box jump over 75/60cm
9 devils press
TC 10 Mins

Total time 25

Post total working time excluding rest.

2 rounds
12+12 half kneeling db press
12-15 band pull aparts or reverse flyes with light dumbbells
rest 3 min

30 DB hang power snatch alt. 22,5/15
12 HSPU
20 air squat

8x 1 snatch (pause @ 2 inch from floor) + 1 snatch

YGIG 20min AMRAP

12 Thrusteria
30 Cal laitteella
12 Mavea
30 Punnerrusta

45/35kg

-Toistot saa jakaa miten haluaa, mutta vain yksi suorittaa kerrallaan.

For Time

1200m Run
20 Pull up
30 Push up
40 air squat (tc 14 min)

rest 4min

40 Air squat
30 Push up
20 Pull up
1200m Run