4 rounds with partner
1000m Row
50 Wallballs @20/14
60 Meter Farmer Carry Heavy

• Goal: Sustainable pace, split all effort evenly with your partner.

EMOM for 8 minutes of:

3 power cleans at moderate weight 65-75%

Wod
4 Sets
15m Handstand Walk Or 80m db oh walk
10 Dumbbell clean and jerks 32,5/22,5kg
5/3 Bmu or 5 strict pull up
-Rest 1:1 between sets-

With red or blue band
30-40 band pull from different positions (keskeltä, ristiin, niskan takaa yms)
with miniband :
15+15 banded side steps
10+10 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech
then
2 rounds
1:30 cardio machine
10 ring row
10 scap pull ups
10 medball thrusters
10 kip to swings
then
workout prep
2 sets
6 wall ball
6 toes to bars / knees to elbows

Overhead Squat

5 x max reps 60% Back Squat

SO 3:00

Complete in any order;

A)
KB March
4:00 @ sustainable pace

B)
Stairs
5 trips @ sustainable pace

C)
Row
8:00 @ sustainable pace. Rest 2:00

D)
10:00 x Max 50 Meter Trips.

E)
Banded Pulldowns
100 Reps AFAP.

3 RFT
30 Jumping Jacks
10 Pull-ups
30 Mountain climbers
15 Push-ups
30 High knees
20 Hollow body leg lifts

3 rounds
12 Hollow rocks
10 v-ups
10 leg raises
10 perfect push ups

EMOM 16
Alt. A and B

A. Snatch + Hang Snatch
B. 10 Burpee over bar

• Start at about 60% and add

4 sets
5 Min Amrap
20/15 Calorie Row
20 DB/KB Stoh
20 Box Jumps
10 Strict pull up
-Rest 90s between sets-