2 x 15:00 AMRAPs with Partner

A)
6 V-ups
12 Russian Swings @32/24kg
15m/arm Single Arm Farmer Carry
- Goal: Challenging effort, one partner completes a full round before switching

B)
250m Row or Ski / 500 Meter Bike
12 Wall Balls @20/14
:15-:30 Handstand Hold (wall)
- Goal: Challenging effort, one partner completes a full round before switching

5 rounds
15 wall ball 20/14
15 double KB deadlift 24's/16's

You go / I go full rounds with partner

5 RFT:

40 Air Squat
20 Backward Singles
10 Shuttle Sprint

TC 20

21-15-9 Cal Row
15-12-9 Each Arm Single KB Overhead Walking Lunges @20/12kg

Rx+: 24/16kg
First Round: 21 Row Cals + 15 Lunge Left Up OH + 15 Lunge Right Arm OH
Timecap: 10:00

Extra:
5:00 easy Bike, Row, etc w Nasal Breathing

1) Back squat 3x10x55%
2) Front squat 3x5x60%

14 min EMOM
1. 5 deadlifts 140kg/100kg
2. 8 push ups

3 sets for reps:
Max-rep unbroken handstand push-ups
then…
5 sets for load:
3 shoulder presses

Scaled WOD
3 sets for reps:
Max-rep unbroken push-ups
then…
5 sets for load:
3 shoulder presses

4 rounds for time:
1:00 handstand hold
7 squat cleans (52/75 kg)
14 toes-to-bars

Scaled WOD
4 rounds for time:
:30 plank hold
7 hang cleans (10/20 kg)
14 hanging knee raises/sit up

YGIG 5 kierrosta aikaa vastaan

16 Tempaus kyykkyyn *kevyt
400m soutu/hiihto TAI 800m pyörä

*Toistot saa jakaa miten vaan.

TC: 20min

3 Rounds for Quality:
10-20s Hanging L-Sit Hold
10-20s Ring Support
10 total Pistols
Rest as needed all parts

• Scaling provided in gym to have success here!