PartnerWOD
For time and reps

10min AMRAP
50 Power Cleans 60/40kg
40 Cleans (Full)
30 Hang Power Cleans
20 Jerks
10 Thrusters

rest 3min

7min Burpees

rest 3min

1 Mile Run (together)

Every 2min for 20min (5 sets) of each:
Station 1 - Back squat x 6 reps @ 30X1
Station 2 - Strict supinated grip pull ups x 6 reps @ 21X0
(add weight if possible)

5 rounds for time of:
12 x push presses 30/40kg
12 x KB swings 24/32kg

PartnerWOD
For time:

Ground to overhead 5000/3500kg (mix 4250kg)
50 Toes-to-bar
Deadlifts 5000/3500kg (mix 4250kg)
50 Pullups
100 Burpees
50 Situps
2 Rope Climbs
100 Split Jumps

(Jämför Monster 10/2015 och 37/2015)

WOD
3 rounds For time:
400m run
25 KB swing 53/35#
25 goblet squats 53/35#
25 jumping jacks

12 DL
9 Hang power clean
6 S2OH

(Rx: 50/35kg)

In teams of two, partners alternate rounds to complete five each of:
Hang power cleans x 5 reps 50/70kg
100m run

20s. Thrusters 20kg/15kg 10s. Break
20s. Burpees 10s. Break
For 8mins

Weighted pull-up 7×3 (heavy)

Aktiivinen palautuminen: 20 min.
20 laskettelijan loikka,
10 istumaannousu pallonheitto,
200m juoksu/soutu,
30s koullut koppakuoriainen.
Rauhalliseen tahtiin.

Tempaus tekniikkaa 10 min
5 suorin jaloin mave
5 polven päältä korkea veto,
5 voima tempaus polven päältä,
5 alle menoo yläasennosta
5 raaka tempausta