Partner WOD

25min AMRAP of:
40 Pullups
50 Bar Facing Burpees
60 Thrusters

*
round 1: 30/20kg
round 2: 40/30kg
round 3: 50/35kg
round 4 and more: 60/40kg

10 min AMRAP

24 HBRs
24 ring rows

12 sitting leg raises
12 strict pull ups

24 ABRs

24 push ups

12 natural leg extensions

12 ring dips

3-4 rounds
30-60 sec plank hold
20-30 sec side plank hold (left/right)
rest as needed

Speed Back Squats: 3 x 3 @70%, 3 x 3 @75%. Rest 90s after each set.
– Use 1RM from Monday.

On the Minute x 7

1 Heavy Power Snatch
Do not exceed 80%.
Aiming to confirm technique from previous work.

12min amrap:

• 5 leuanveto
• 7 raaka tempaus riipusta (N 30kg / M 42,5kg)
• 9 ilmakyykky

Valitse joku aihe alue Clean n Jerk nostoon jota työstät 10-15 min
big clean complexin perään.
Tämä ei kuulu tunnin WODIn sisälle vaan on tehtävä omatoimena.

AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (70/50)

6 stations, 2 people per station but everyone works individually. Each station do AMRAP in the time provided. Count TOTAL rounds completed in the whole workout (don't count station #6, just make it look pretty)

1 Curve 0.06 + Hanging knee tuck x10

2 KB swing x20 + Frog Jump x20

3 TRX side knee tuck x10/ + TRX body saw x10

4 Sprawl Box overs x8 + Wall Ball x10

5 Plate OH Reverse Lunge x20 + Plate around the worlds x10/

6 Active Recovery Station: Cycle between 3 pull ups, 3 dips + 3 muscle ups (all using the rings on bands while sitting on 2-4 bumper plates)

Round 1= 3 min per station : 30sec transition
Round 2 cut all reps in half= 1.5 min per station :10sec transition

31min workout

36mins

5x2 Strict Shoulder Press
+ max reps ring dips after every set

Rest 2-3min btw sets.