Wod
Teams of 2
2 Rounds
100 Stick Sit Ups
*Partner dead hangs from bar
100 Jumping Split Lunges
* Partner holds front rack 60/45kg

12 min AMRAP
2000m row
ME kb swings 24kg/16kg

EMOM 5:
1st min. 5 DL 20/15kg
2nd min. 4 DL 40/30kg
3rd min. 3 DL 60/40kg
4th min. 2 DL 80/55kg
5th min. 1 DL 100/70kg

Rest 2 minutes

EMOM 5:
5 DL 40/30kg
4 DL 60/40kg
3 DL 80/55kg
2 DL 100/70kg
1 DL 120/85kg

Rest 3 minutes

EMOM 5:
5 DL 60/40kg
4 DL 80/55kg
3 DL 100/70kg
2 DL 120/85kg
1 DL 140/100kg

Rest 4 minutes

EMOM 5:
5 DL 80/55kg
4 DL 100/70kg
3 DL 120/85kg
2 DL 140/100kg
1 DL 160/115kg

Rest 5 minutes

EMOM 5:
5 DL 100/70kg
4 DL 120/85kg
3 DL 140/100kg
2 DL 160/115kg
1 DL 180/130kg

If you fail, rest of the time repeat the last set you were able to lift.

E2MOM for 8min
1st.
40 Double unders/Speed steps
8 Burpees
Remaining time in plank

2nd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank

3rd.
40 Double unders/Speed steps
8 Burpees
Remaining time in side plank

4th.
40 Double unders/Speed steps
8 Burpees
Remaining time in superman hold

Dynamic box squat
8x2r @ 60-65%
Go every 66s.

50 kb swings 32kg/20kg
300m run
50 box jumps 60cm/50cm
300m run
50 air squats
300m run
50 floor presses 45kg/30kg
300m run

3 rounds
1 round clock
4 bar MUs
10 side squats
20+20 side crunches

CONDITIONING

For time: 
5-3-1 Rope Climb (legless start)
5-7-9 D-Ball Ground to Shoulder

Cash out: 50cal Aribike

RPE 4

Target: use a heavy D-ball

Tailoring Options:
Rope Climb→ decrease rep scheme to 3-2-1
D-Ball→ Sandbag or heavy hang power cleans

For time
15-12-9 reps of
Power Snatch 50/35kg
Box Jump Overs

Kyykky 4x3x85%

Yhden käden kulmasoutu 5x8-15 / käsi

Jalkanostot 90asteen kulmaan + maksimi-pito 5x3-5

SitUps 100 toistoa AFAP