7x 90s On 1min OFF

15 Istumaannousua
AMRAP: Tuplat/sinkut

2) Partner WOD YGIG
0:00-3:00 min
15 cal row
20 T2B
Max reps Clean 60kg/40kg

1 min rest

4:00-7:00 min
15 cal row
20 ring dips
Max reps OHS 60kg/40kg

1 min rest

8:00-11:00 min
15 cal row
20 box jumps
max reps thrusters 60kg/40kg

1 min rest

12:00-15:00 min
15 cal row
20 burpees
max reps back squats 60kg/40kg

10-20-30-40-50:
Single DB lunges
Double-unders
Sit-ups

Scaled WOD
For time:
10-20-30-40-50:
Walking lunges
Single-unders
5-10-15-20-25:
Sit-ups

Warm up
Upperback smash with roller 1 min
Lat smash with roller 1+1 min
Quad smash with roller 1+1 min
Front rack strech with band 1+1 min
Squat strech 1+1 min
-Then-
3 rounds
1:30 Cardio Machine
10 Goblet Squats
10/10 Single Arm Dumbbell Strict Press
5 Strict Pull Ups or 10 Ring Rows

3 rounds for time:
20 burpees
21 dumbbell snatches (35/50 lb)
12 dumbbell thrusters (35/50 lb)

Scaled WOD
3 rounds for time:
12 up down
21 DB hang snatches
6+6 single arm db thrusters

YGIG 20 min AMRAP
20 T2B
16 Dips
18m HSW

Split as you wish
Scaling;
Leg raises
Box dip, Push up, banded dip, hands on bench dip
30 secs hand releases or 6 wall walks

AMRAP 12:00 with a partner:
15 Power Snatches @52/35kg
15 Calorie Bike or Row or Ski
15 Toes to Bar

Rest 2:00

AMRAP 12:00 with a partner:
15 Power Cleans @60/43kg
15 Calorie Bike or Row or Ski
15 Strict Handstand Push-ups or Scale Option

Goal: 4+ rounds in each amrap - split work evenly.
Maintain a relatively high level of effort, but not maxing out ~80%.
HSPU options: Strict, strict to pads, pike push-up, DB Push Press

Extra:
Tabata side plank pulse
( use DB on hips )

100 double-unders
25 shoulder-to-overheads (29/43 kg)
25 burpees

Scaled WOD
2 rounds for time:
75 single-unders
25 shoulder-to-overheads
15 burpees

Box step ups 3 x 10

DELOAD WEEK

A) 7 sets of clean & jerk complex
2 clean pull
2 hang squat clean
2 jerk
Light / moderate weight (45-60% 1RM)
Go every 2min

C) Core
3 rounds with partner
8-10 weighted explosive sit-up + throw
6-8/side weighted russian twist + throw