[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

Min. 1 | 2 rope climbs
Min. 2 | :30 ergo

Scaled wod
EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 ergo

100 Barbell Rows @20/15kg
100 Hang Power Cleans @20/15kg
100 Push Press @20/15kg
100 Banded Pushdowns

• Goal: Big sets of 15-20. Don't let this one fool you. Break sets before you have to.
• Time Cap = 18:00

OPEN 25.3
- Treeni tulee tietoon perjantaina aamuyöllä

6-8sets:

hang power snatch + hang snatch 65-75% of 1rm snatch