Bench Press
DB's or Floor Press
5 x 10

Penkki 3x5x80%

Lattiapenkki käsipainoilla 3x15-20

Ojentajat maaten käsipainoilla 3x15

Band-pull-aparts 4x25

Hauiskääntö myötäotteella 3x15

40 x Deadlifts, 125 kg
Run 400m
40 x KB swings, 32 kg
Run 400m
40 x Overhead Squats, 52,5 kg
Run 400m
40 x Burpees
Run 400m
40 x Chest to Bar Pullups
Run 400m
40 x Box jumps, 60 cm
Run 400m
40 x Squat Cleans, 52,5 kg
Run 400m

For Time

Workout done with partner, reps/runs split in half (20 each/200m), only one partner moving at a time.

Back squat

8-6-4-2

E3MOM / 2-3REP IN TANK

4 x AMRAP8 in groups of 4 - rest 3 between AMRAPs:

a) 19 partner deadlift, YGIG as partners (140 / 120 / 100)
17+17 wb, syncro w/ partner at the bottom (9/6)
107 cal air bike, YGIG

b) 19 s.a. db snatch, syncro w/ full team (22.5 / 15)
17+17 sit up, syncro w/ partner
107 cal row, YGIG

Every 1 min for 12 mins, alternating between:
6 Bench Press, pick load
8 Barbell Bent Over Rows, pick load

Challenging but doable load with good form.
Keep 1-2 reps in reserve in the first round!

BENCHMARK
For time:
21 DB snatches, arm 1 (15/22.5 kg)
21 lateral burpees over dumbbell
21 DB snatches, arm 2
21 lateral burpees over dumbbell
15 DB snatches, arm 1
15 lateral burpees over dumbbell
15 DB snatches, arm 2
15 lateral burpees over dumbbell
9 DB snatches, arm 1
9 lateral burpees over dumbbell
9 DB snatches, arm 2
9 lateral burpees over dumbbell
– Time cap: 15 minutes

Scaled WOD
For time:
15 DB snatches, arm 1
15 lateral burpees over the dumbbell
15 DB snatches, arm 2
15 lateral burpees over the dumbbell
12 DB snatches, arm 1
12 lateral burpees over the dumbbell
12 DB snatches, arm 2
12 lateral burpees over the dumbbell
9 DB snatches, arm 1
9 lateral burpees over the dumbbell
9 DB snatches, arm 2
9 lateral burpees over the dumbbell
– Time cap: 15 minutes

Max Kipping Handstand Push-ups

In Pair

3x11min ON/2min OFF

I Go-You Go
Run 10m
13-15/10-13 Cal (Row-Echo Bike-Ski)
Run 3x10m

12 x 30s on / 15s off:
1) row/bike
2) KB deadlift -> KB swing -> KB goblet squat
3) row/bike
4) inchworm -> burpee -> burpee over line