Partner WOD
6x 6min AMRAPs (2min rest)

A) 30 Cal Row
30 Burpee over rower

B) 30 Wall Balls
30 Box Step-Overs (with ball)

C) 30 Cal Ski
30 DB Hang Clean & Jerk

D) 30 Ring Rows
30 V-ups/Knee Hugs

E) 30 Cal Bike
30 Double KB Thrusters

F) 30 Partner Sit-ups
30 Partner Pushups

PERFORMANCE
2 SETS FOR TIME; Rest 3:00 between
200m KB Farmers Carry @24/16kg
100 Double Unders
50/40 Cal Bike/Row/Ski
25 Toes to Bar

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FITNESS
2 SETS FOR TIME; Rest 3:00 between
200m KB Farmers Carry @16/12kg
200 Single Unders
40/35 Cal Bike
25 Knees to Chest

• Complete in any order, but you must finish all the reps of that particular movement before progressing.
• RPE 7
• Video: https://vimeo.com/877587140?share=copy

30 walking lunge steps
25 toes-to-bars

Scaled WOD
4 rounds for time:
20 walking lunge steps
15 hanging knee raises

NILKKA
10+10 ankle pump with plate and miniband
15 wall sit + deficit foot lifts

AMRAP RANKA
5+5 twisted jefferson curl
30s spine extension hang in rings
30/30s side hang in rings
10+10 banded th rotations

AMRAP LONKKA
10+10 banded SL stand + hip circle
10+10 hip rotation on box
10 straddle lean to sides

AMRAP OLKA+RANNE
5+5 arm lifts over KB
10 shoulder extension with BB
5+5 banded half circle
10 finger pushups

EXTRA
10+10 neck side lifts
10 neck abs

Penkki 2x6x70%

Vipunostot maaten 4x8-15
-varovasti lisää kuormaa

Dippi 4x6-12 TAI Penkkidippi 4x12-20

Vipunostot sivuille 2x20

Vipunostot eteen levypainolla 1x30

Tabata

Hang Dumbbell Snatch 22,5/15kg. Alternating

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
10 Medball bearhug squat jumps
5+5 1-legged deadlifts
5 Muscle snatches
5 Overhead squat
:30s Wallsit hold

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SNATCH

3 Rounds of:
3 Snatches @ 78-80%
2 Snatches @ 80-82%
1 Snatch @ 82-84%
Rest 1:00 min between sets.

These are “wave sets”. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

5 Sets of
3 Front squats right into 6 Back squats @ 85% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 8/8 (hard)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (hard)

Snatch grip bent over row,
3-4 x 8 (hard)

Lu-raises,
3-4 x 12 (moderate)

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CONDITIONING

As many reps as possible in 10:00 minutes of:
10 Toes to bar
10 Dual dumbbell hang clean into thrusters, 2 x 22,5/15kg
10/8 Calories standing bike erg, damper 10/8

Front Squat

3-4-5-3-4-5 ( RIR 2-3 every Sets )

Go Every 3:00

IN TEAMS OF 2.
3 ROUNDS FOR TIME
60 Wall Balls
50 Burpees Over Bar
Hang Snatches*
P1 works while P2 Rests. Split work as needed.
Option for Power or Squat Hang Snatches.
Snatch Reps R1 = 40 Reps @ Light, R2 = 30 Reps @ Light-Mod, R3 = 20 Reps @ Moderate.

Timecap:30 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Supinated Bar Hang*
MIN 2 - Olympic Wall Squat
MIN 3 - Calf + Tib Raises
*Optionally Feet on ground

8:00 Front Squat + Metcon ( 22.10.2023 )
9:00 Basic Endurance CrossFit

16:00 Front Squat + Metcon ( 22.10.2023 )
17:00 Basic Endurance CrossFit
18:00 Mobility