IN TEAMS OF TWO.
FOR TIME
30 Synchro Push-Ups
400m KB Farmer Carry
30 Synchro Push-Ups
- P1 & P2 must high five at the top of each Push-Ups Rep...can be performed in plank or from knees. Both partners must complete 30 Push-Ups together at the same time.
- Athletes will both walk together but only one partner will carry the KBs. Switch as needed.

• RPE 6
• Video: https://vimeo.com/854606119?share=copy

12 min EMOM
ODD 8 deadlifts @ 70% of 1RM
EVEN 10 ring dips/ ring push ups

SKILL 10-12 mins of :

1)High box jumps
- find the best of the day!
- be careful

2)Double under practice

21-15-9:
Hang power snatches (30/42,5 kg)
Toes-to-bars

Scaled WOD
For time:
21-15-9:
Hang power snatches
Hanging knee raises/sit ups

Front squat
4x3 ( 40X0)

4 sekuntia alas, terävästi ylös

deadlift

5-4-3-2-2

(1-3reps in tank)

For quality
10-8-6-4-2 strict pull-up
1-2-3-4-5 wall walk

AMRAP x 15 MINUTES
400m Run
20 Push Press @35/25kg
200m Run
20 Backrack Alt. Lunges @35/25kg
RPE 7

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Alt. Bird Dogs
10 Alt. Deadbugs
20 Empty Barbell Biceps Curls
Rest as Needed btw sets

3x8min (rest 3min between sets)

8min AMRAP
1 rope climb/3 pull to stand
10 Wall ball

8min AMRAP
12 KB Swing
8 burpee/ up down
4 HSPU/pike push up

8min EMOM
1 power clean
1 front squat
1 jerk/push press

PARTNER WORKOUT
IN TEAMS OF 2.
AMRAP x 22 MINUTES
20 One Arm DB Devil's Press @50lbs/35lbs
30/20 Cal Row
50 Sit-Ups
70 Double Unders

• P1 works while P2 rests. Split work as needed.