PARTNER WOD
(I Go one round, You Go one round)

6 Rounds of
10 Power Cleans 60/40kg
15 Wall Balls
20 Toes-to-bar

--

6 Rounds of
15 KB Swings 24/16kg
10 Front Squats 60/40kg
5 Handstand Pushups

--

6 Rounds of
20 C2B Pullups
15 Burpees
10 Shoulder to Overhead 60/40kg

21-15-9 with 200 m after each round (ex. 21 KB, 21 WB, then 200 m)
KB swings 53/35
Wall Balls 20/14

”Hanging Isabel”

Aikaa vastaan:

• 30 tempaus riipusta (N 42,5kg / M 60kg)

bench press 6 x 2, 80 % 1 RM

OHS: 3x10 (50-60%)

A1-Single Arm DB Chest Press 4x 12/ then 8/
(12 right, 12 left immediately back to 8 right, 8 left)

B1-Sumo Deadlift 4x10
B2-Paloff Press 4x10/

Partner 1 starts at A, partner 2 starts at B's then switch

4min rounds

20min

Back squat 5x2
3 sec pause at the bottom, with good control and ROM.

12 min

10 pallonisku
10 hollow rock
10 etunojapunnerrus

Rinnalleveto 4 x 4 75% 1RM

tauot 2 min.

You go, I go. One partner works and one partner hollow holds

Push up + T Spine Rotation
Rotating Jump squat
Over the shoulder slam balls
KB Around the world (Medium sized KB) per side
180 degree axis crawl

x 2,4,6,8,10,10,10....
total reps unless otherwise specified

10 minute AMRAP
14 minutes