Partner WOD

A) 18min AMRAP
”I Go, You Go”

Row 35/25 Cal.
15 Wall Balls

Rest 3min

B) 18min AMRAP
50-40-30-20-10 reps of:
KB Swings 24/16kg
High Box Jumps
Goblet Squats
HR Pushups

3 clean on the every other minute for 30 minutes.
Use 60-80% of 1RM clean. Increase weights three times during the workout.

1)
25 minutes for a heavyish complex.
Power snatch + Hang power snatch + Ohs
2)
EMOM 12
1. 3 Power snatches
2. 3 Hang power snatches
3. 3 Ohs
4. Rest

12min AMRAP w/ a partner:
5 push-ups
10 V-ups
15 Wall ball
Alternate full rounds

WHAT TO DO?

PAINONNOSTO TEKNIIKKAA KLO 18:00

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

For time

15 D-Ball Over the shoulder
50 kcal Airbike
15 D-Ball Over the Shoulder

RPE 4

Scale if needed

4 rounds

6+6 one leg deadlifts 60kg/40kg

50 DUs

20 cal row

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

1) Low Box Squat: 8 x 2 @65%, every 60s.
- Box below Parallel

2) Sumo Deadlift: 4 x 3 @65%, every 60s.
– Reset on each rep.

AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders