3 x 2 pause front squat
- leave two reps in the tank

2 x 1 pause front squat
- go heavy

• rest 3 min btw sets

Partner WOD, “I Go, You Go”:

50 rounds (25 rounds each):

1 Power Clean 100/75kg
4 Bar over Burpee
8 Air Squat

(Target <25min)

Cash Out:

Row 100kcal (I go, you go)
Run 800m (both)

Scale if needed

RPE 3 to 4

If you do this alone, do 25 rounds, work:rest 1:1
Row 50kcal and run 800m

In 20min for quality, 3-4 rounds:

• 3-5 skin the cats
• 3-5 wall climb
• 10 strict toes to bar

4x4 OHS

Deadlift

Build 1 RM in 20 Minutes

Example approaching reps & loads : 5 x 50%, 4 x 60%, 3 x 70%, 2 x 75%, 2 x 80%, 1 x 85%...etc

Record the amount of reps and any other details.

15 -12 - 9
HSPU
Deadlift 80/55

Rest 2 min.

12 - 9 - 6
Bar over burpee
Deadlift 100/70

10rds total with partner, you go i go, one round at time:

1 Round:

1 rope climb
3 power cleans 50/35
6 box over jumps 60/50
9 push-ups

4 kertaa shoulder press 80% 5RM painosta:

12 - 12 - 12 - 12

Lepää 2-3 min.

8 x 20 sec on 10 sec off
Vuorotellen:
Hollow hold
Superman hold

Hollow hold:

Superman hold: