3-5 rounds
10 weighted box step up (alt legs, so 5 steps/ side)
rest 1-1,5 min bwn rounds.

AMRAP 7 mins
7 DB Power Cleans@ 22,5/15kg
7 DB Thrusters

scaled : 15/10kg
goal: 5+ rounds

In a 30 Minute Window with a partner:
400 Double Unders
Remaining time: Max Distance on the Rower
*Score = total distance completed

Alternate Options:
Max Distance on Bike or Ski Erg
Max Rounds Stairs

AMRAP 8:
1 Rope Climb
30/20 Push-ups
60 Double Unders

Rest 2:00

AMRAP 8:
1 Rope Climb
20 Air Squats
200m Run

Rx+: Legless Rope Climbs, 15/10 HSPU each round in place of Push-ups, Alt. Pistols in place of Air Squats

Build to a Heavy Set of 2
Followed By…
3 Sets of 7 @ 80% of the above load.

Partner WOD
30min AMRAP

”I Go, You Go"
4 Intervals (2/each)
Run around the box
20 Hang Power Cleans
20 Push Press 35/25kg

Then

100 Partner Situps with MB
75 Deadlifts 80/60kg
50 Pullups
25 HandstandPushups

Then in the remaining time

"I Go, You Go"
7 Thrusters 35/25kg
7 Bar over Burpees.

Score: Reps from last ”I Go, You Go”

3 Rounds for Time with a partner:
1000m Row
40 Wallballs (20/14)
30 Box Jumps Overs (61/51cm)
20 Power Snatch (42.5/30kg)
10 Overhead Squats

Rx+: 52.5/35kg
30:00 Cap

Deaload week!

A.
Row easy 3min

3 rds:
5 DL
5 Muscle snatch
5 Press behind neck
5 Ohs

Mobility btw rnds.

B.
Snatch (technique)
- Snatch pull
- Muscle snatch
- Snatch balance
- Snatch

C.
EMOM x15:
1. Row
2. Burpee
3. Rest

Tempaus
5 x 2 snatch
No touch and go. Nosta jokaiseen sarjaan painoa mikäli tekniikka pysyy kasassa.

Tehdään open gymillä keskiviikkoina tai sunnuntina omatoimisesti juhannuksen poikkeusaukiloaikojen takia

30 minutes AMRAP with partner

100 pull ups
100 push ups
400m carry 25/15kg
100 sit ups
100 air squat

IGOYOUGO. Both carry same time