Warm up
mobility flow for few mins then

Easy cardio
10 rounds of
2x1 min recovery + 30 sec easy = 3 min cardio
then perform
rounds
1-2 : 10 gtoh + halo and 20 russian twists
3-4 : 5 banded pass through + 15 band pull aparts
5-6 : 10 curtsy lunges + 10 cossack squats
7-8 : 5/5 windmill + 10 weighted deadbugs
9-10 : 10 scapula rolls + 20 mountain climbers
tarvitset 1 x levypaino naiset 5-10kg ja miehet 10-15kg , 1 x kuminauha

A)
Close Grip Floor Press in Bridge
8 x 3. Every 60s.
- These are SPEED Reps, so use a weight that moves well

B)
Strict Pull-Ups
6 x 4. Every 60s
Options: Weighted, BW, Partner/Self Assisted on bar or rings

9-7-5:
Deadlifts (55/85 kg)
Hang power cleans
Front squats

scaled WOD
For time:
9-7-5:
Deadlifts
Hang power cleans
Front squats

Front squat
5x1

1x1 81%
1x1 84%
3x1 87%

• 3 Max distance jumps

Rest 2-3min.

Wide Pullups
Pushups

Curls (Light, to face)
Skull crushers

Underhand Pullups
Tricep extension (heavier, sync)

Curls (single handed 10+10) crossover
Tricep pullovers/DB Pullovers+skull crushers

Narrow grip Pullups
Wide pushups

Rowing Intervals

1000m row / moderate/vk1
500m row / fast / vk2
500m row / fast / vk2
500m row / fast / vk2
3x100m row / max sprints

rest 2min between rows

A,
EMOM 10
Power Clean + Front Squat + Squat Clean
- add weight each set
- Start @60% of 1rm power clean

B,
Partner wod
Amrap 4 Mins
Power clean + push press @43/30kg

Rest 1 mins

Amrap 4 mins
Max cal row

Rest 1 mins

Amrap 4 mins
Thruster @43/30kg

In teams of two, 5 rounds:
35 Alternating Partner Wall Balls@9/6kg
25 Syncro Toes to Bar
15 Clean & Jerk 60/43kg
400 m run after each round (200m relay)

Split, BOB, C&J as desired.
Timecap: 32 mins

AMRAP 13 IGYG

15/11 Calories Bike Erg
2 BMU / 4 CTB / 6 Pull-Ups ( Anyhow )
3 Toes To Bar / 8 Leg Raise

Partner WORKOUT
AMRAP x 35:00 MINUTES
400m -800m -1200 Run....etc
21 Ground to Overhead
@43/30kg
@50/35kg
@60/43kg
@70/47kg

Run is Relay(200m/person) and the barbell work is YGIG.
RPE 8