Partner Wod
For time
1200m Run
150 Wall ball

You go, I go

Harjoitellan painojen tiputtelua eri liikkeistä

12 Intervals (3 of each)
New round every 3rd minute

A) 15/12 Cal. Echo Bike + 10-15 Wall Balls

B) 15/12 Cal. SkiErg + 10-16 DB Hang Snatches

C) 20/15 Cal. BikeErg + 15-20 Air Squats

D) 20/15 Cal. Row + 6-10 Target burpees

For steady pace, not for time
50-40-30-20-10 cal C2 Bike
30-25-20-15-10 Sit Up
25-20-15-10-5 Ring Push Up

3 Rounds for Quality
30sec Handstand Hold
5 Kipp Swings + 15sec Active hang
5 Hollow Rocks + 15sec Hollow hold

Tasapainoilua ja voimistelua

Clean & jerk
3x3 @60-70% 1RM c&j
3x2 @70-80%
3x1 @80%+

20 MAN MAKER PUSH UPS 2x22.5kg/2x15kg
20 BOX JUMPS 60cm/50cm
20 FRONT SQUATS 60kg/40kg
20 T2B
20 BURPEES
20 KB SWINGS 32kg/24kg

1a. Standing DB Press 3x12
1b. BB Front Squat (3-sec @ bottom) 3x6

2a. BB Deadlift (dead stop) 3x6
2b. Burbee 3x1min

3a. KB Front Rack Walking Lunge 3x20
3b. Strict T2B / Knee Raise 3x8
3c. DB Lateral Raise to Front Raise 3x12

4a. Wallball 3x25

5a. HSPU / Seated DB Press 3x10

• Choose weight that can be done with quality
• YGIG / Rest same time you spent on set
• a/b/c = superset (Athlete1 do all before Athlete2)

For time:
45 Double KB Squat Clean Thrusters @24/16kg

Goal: Load should be challenging but light enough to do multiple rep sets without breaking.
Rx+: @28/20kg
TIME CAP = 7:00

Extra: Single Leg Glute Hip Thrust 3 x 8 each. Rest 60s.
- 3 count hold at top of each rep.