Med.Ball Partner WOD

50-40-30-20-10reps of:
Wall Balls
Partner MB Situps
MB Ground to Overhead
20x10m Shuttle Run with MB after each round!

Every minute on the minute for 15min perform

• 1: 2-4 Wall climb
• 2: 30-50 DU
• 3: 20 Hollow rock

Pick a number for each movement and stick with it.

10x
New set every 90sec

Clean + 3 Jerks

Row Conditioning
4x 2 min row at 2k pace, 1 min rest

5 rounds for time (You go, I go)

• 12 DB snatch 50lb/35lb (alternating)
• 120m Shuttle run
• 6 DB snatch 50lb/35lb (alternating)

Timecap: 20min

Gymnastic movements 20-30min

(Katso video)

Stretching for 30-45min

Ohje: Katso vinkkivideo voimisteluliikkeistä tai kehittele oma jumppa. Venyttele 30-45min, älä unohda tätä osaa!

3 rounds

10 wall balls 9kg/6kg

10 burpee pull ups

10 kb swings 32kg/20kg

10 behind the neck press, sitting 40kg/25kg

EMOM 20
1: 0:45s of rowing*
2: 1 rope climb + 5-10 pull ups
3: 0:45s of burpees**
4: 5 HSPU + 5-10 push ups
5: Rest

Clean and Jerk
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)

Condtioning
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU