1) deadlift 4x5x80%
2) straight leg deadlift 4x8x40% of deadlift 1RM, explosive

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
40 Cal. Bike/Ski/Row
20 Pullups
…
….
90 Squats
100 Double Unders

A)
Single Leg Box Jump 1 to 2
4 x 1ea; go EMOM
- Stack plates as a target if regular box height is too high
- Start on one foot, land with both feet on the box

B)
Front Foot Elevated Barbell Split Squat 4 x 5 each. Rest 90s
- Use a 10-20kg plate to elevate front foot.

Triset x 3 work sets!

Top Down DB/KB Floor Press x 10 each
Rest 60s
Head Supported DB Rows x 10 each (head support on box, keeps form strict and reduces load on low back)
Rest 60s
DB/KB Shrugs x 10
Rest 60s

• Match or improve on last week.

Every 4 Minutes Until 75 Reps:
400/300 Meter Row. / 300m Run
15 Overhead Squats 35/25kg
Max Power Snatches 35/25kg

*Time Cap: 20 Minutes
*Score=Time it takes to complete the workout

Cooper kimpisessä klo 10

In 7:00 Window:
1k Row
Remaining time AMRAP: Wall Balls @9/6kg

Goal: Hard effort today
50+ reps

Extra: Tibia Raise
2 x 20 each. Rest 60s

For time
21-15-9 reps of
Power Snatch 42,5/30kg
Overhead Squats 42,5/30kg
Box Jumps

2x 8min AMRAP /2min lepo välissä

A)
12/9 Cal koneella
9 Boxin ylitystä
6 C2B/leukaa/rengassoutua

B)
20 ilmakyykkyä
15 Mavea 60/40kg
10 Punnerrusta

7 x 6 Weighted Pull-ups
- Rest 2-3min btw sets