Partner WOD
AMRAP 18
90 Double Unders
70 Cal. On a machine
50 Wall Balls
30 Hang Power Cleans 60/40kg
10 Muscle-Ups

-Do a WOD you missed
-Active recovery
-Basic conditioning
-Mobility
-Work on weaknesses
-HAVE fun!

For time:
60/40 cal Row
30 Burpees
60 WB
30 Burpees

(Time cap: 14min.)

8 min AMRAP of:

3-5 Strict pull-ups / 3 BAR MU
12 (6+6) DB snatches (pick weight)
8 Box over burpees

Gymnastics strength

For quality perform:

Handstand hold against wall for 3 minutes
Everytime you break, perform 20 hollow rocks

• Pari voi kellottaa toiselle aikaa, niin kaikilla on tilaa tehdä rauhassa

10 min
Aloitus 400m juoksu, loppuaika:
15 Yleisliike tangon yli
7 Rinnalleveto 43/30 kg
5 Työntö
lepo 3

10 min
Aloitus 400m juoksu, loppuaika:
8 Kahvkuulaheilautus 32/24kg
6 Varpaat tankoon
4 Etukyykky 43/30kg
lepo 3

10 min
Aloitus 400m juoksu, loppuaika:
20 Maastaveto 43/30
15 Istumaannousu
10 Etunojapunnerrus

Floorball warm-up

3 rounds for time

1 legless rope climb
3 bar muscle ups
6 cal row
12 wallball shots

Scale 1 round to

3 legless rope climb
6 chest to bar pull ups
6 cal row
12 wallball shots

10 x Toes to rings
8 x Squat Clean
8 x HSPU

30 triple unders
20 ring dips
20 kb snatches alternating 24kg/16kg
30 box jumps 60cm/50cm
20 push ups
20 kb swings 24kg/16kg
30 air squats
20 T2B
10 burpees