Partner wod
12 Min amrap
6 Burpee box jump
8x 8m Shuttle run
10 Db Snatch

you go, i go (round)

For quality
3 - 4 rounds:
TGU x 1 per side (heavy)
Hollow rock hold 30 sec.
Russian twist x 10 side (heavy)
Back extension hold 30 sec. (the Box Version)

AMRAP 10:00
1 Rope Climb
10 total Alternating DB Snatch @22,5/15kg
250/200m Row
Rest :30

RX+: Legless climb

Extra:
Seated Resistance Band Row: 100 Reps AFAP.
*Each time you break perform 20 Hollow Rocks

EMOM 24

1) Kalorit
2) Burpeet
3) Tuplat
4) Lepo

3-4x max set unbroken strict chinups between the Back Squat sets

1) 10-16 Boxiaskellus (2x KP/KK)
2) 3-8 Raakaleuka tai raskas R-soutu

10 min AMRAP
8 Floor presses 60kg/40kg
10 T2B
20 air squats

4 rounds for time;
10 Power Cleans @60/42.5kg
20 Alternating Front Rack Reverse Lunges @60/42.5kg (total steps)
30 Russian KBS @32/24kg

Timecap: 20 mins

2-3 rounds for quality
20 x Band Pulldown
10 x DB Hammer Curl
1:00/1set x Handstand Practice
Rest as needed

• Handstand practice can vary each round: holds, walk, shoulder taps, pike holds etc.

4x
New Interval every 8th minute

15/10 Cal. Assault Bike
15 Squats
15/10 Cal. SkiErg
20/15 Cal. Row
10 Burpees