5 Rounds For Time:
400 Meter Run / 500/400m Row / 25/18 Cal Ab
15 Power Snatches 35/25kg
15-12-9-6-3 Handstand Push-Ups

100 x banded row

EMOM 8
- 3-15 Kipping pull up/ c2b/ Bar muscle up
- 10-15sec hollow hold + superman hold

EMOM 12
- 20-30sec handstand hold/ plate steps on handstand
- 5-10 front raises + reverse flys

Weighted/ negative (3sec)/ light Band
- jos olit viime viikolla pyri tekemään samalla tyylillä yksi toisto lisää/ sarja.

[Teams of 2]
AMRAP 20:
90/70 Calorie Row
70 Wallballs 9/6kg
50 Kettlebell Swings 32/24kg
30 Burpee Box Jumps

2-3 kierrosta

10 x seated leg lifts over DB
10 x DB drag in plank hold

4 - 5 Rounds (40min)

15 Deadlift DB/KB
10 Chin-Up
10 Double KB/DB Row
10 Single Arm BB Landmine Press (kneeing)
10 BB Landmine 180• (L+R=1)

Rest 1-1.30min after each movement
Choose weights that movement could be done +2-5 reps

Partner WOD

8x6min (Alt every 6th min A and B)
A-B-A-B-A-B-A-B

A: AMRAP of: (continue where you left)
30 Double DB Hammer Curls (alt. arms)
30 Banded Triceps Extensions
30 Double DB Lunges
30 Pushups

B: Max Calories

Amrap 18

40 Rope Jump
10 Push Up / HSPU
10 DB Power Clean 2x12/18kg
9/10cal Machine

Bench Press
DB's or Floor Press
5 x 6