Partner WOD

10 mins AMRAP
Partner A: 12/10 cal row/bike/ski
Partner B: amrap squat clean @50/35kg
Switch after cardio is done
Log your score ! ( all cleans together)

REST 2 mins

18 mins AMRAP (You Go, I Go)
21 Box Jumps @60/50cm
15 Push Press @50/35kg
9 Burpee Pull-Ups
Goal: 5+ rounds

3-4 sets of

8-12 reps of DB Front raises
8/8 Alternating DB Z-Press ("resting" arm at top hold)
7 Inverted Row, inverted handgrip
7 Inverted Row, forehand handgrip (shoulder width)
7 Inverted Row, forehand handgrip, wide grip

• Inverted rows should be done in one big set (7+7+7) with minimum rest (just change handgrip and go)

3) Partner WOD YGIG
10 rounds, one round at a time
15 DU
10 Air Squat
Then
10 rounds, one round at a time
Row 10/7 kcal
4 Burpee
Then
10 rounds, one round at a time
3 C2B
6 Box Jump 60cm/50cm
Then
10 rounds, one round at a time
1 Power Clean (70/50kg)
3 Wallball 9kg/6kg

3x
10min ON/2min OFF

“I Go-You Go”

A) 12/9 Cal Bike
8 Stick Facing Burpees

B) 15/12 Cal Row
8 Wall Balls

C) 12/9 Cal SkiErg
8 DB Snatches

10 min EMOM
6 Thrusters 40kg/30kg
6 box jumps 60cm/50cm

Partner WOD YGIG
1000m row other partner hangs from the bar, you can only row when the partner is hanging
30 clean and jerks 60kg/40kg – plank hold
150 DUs – bottom of squat
30 front squats 60kg/40kg- ABH

20min AMRAP
6 one arm devil's press 22,5/15
12 DB squat
24 crossover / double under / single under

Kipping pull up/ butterfly pull up
- tekniikkaosuus
- 5 x 1-8/ strict pull ups

For time:
20 kipping/ butterfly/ strict pull ups
30 DB’s hang snatch
40 crossovers/ 60 DU/ 80 singles
50 pike leg raises

TC: 12

Find heavy Snatch in 15 min

3 rounds for quality
4 l- pull ups / strict pull ups
5 ring dips / ring push ups
10 m HS-walk / 40 shoulder taps
36 HBR