Hang clean: 4x6

In teams of 3
20min AMRAP
15/12cal Row or Biking
Ground to overhead 40/30kg

After every 15/12cal rowing/biking athletes change places.
Result is combined number of reps.
One team member rests while others are working.

Handstand walk

Wod
2 Rounds
800m Run (tc 5 min)
25 pull up
3 min rest

For Time:
500 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats 35/25kg

Timelimit 10min

Partner WOD

AMRAP 30
30 HR Burpees
30 Box Jumps
30 Cal.
30 Partner Sit-ups
30 Wall Balls

400m light run
10/10 hip circles
1+1 min bicep strech
1 min deep squat hold move weight ankle to ankle

15 mins working on technique.

Partner WOD
I.
"I Go, You Go"
Wall Balls
25-25
20-20
15-15
10-10reps

then
II.
2 Rounds
30 Hang Power Cleans 50/35kg
30 Toes-to-bar

10 Deadlift (100/70kg)
15 Toes to bar
20 Box Jumps / Steps

• Ohjeistus:
• Tangon tulisi olla ns. keskiraskas. Jaksat suorittaa sarjan 1-2 osassa.
• Skaalaa t2b jalkojen nostoon/Istumaan nousuihin.
• Suorita boxit, joko hyppäämällä tai askeltamalla vuorojaloin.

Wod
3 Rounds
30s work/30s rest
Hs hold
Hollow plate traveller
Superman rock
Long lever plank