1a) 1-Arm KB Rows with rotation: 4 x 8 each. Rest 30s.

1b) DB Push-ups: 4 x submax. Rest 30s.

Back squat

4 x 4 @ 80-86% (2 RIR), rest 3:00-4:00 b/t sets

6-8sets:

3-4x 2 power snatch 73-77%
3-4x 1 power snatch 77-83%

AMRAP 20 with a partner:
30 USA Swing @ 24/16kg
30 DB Renegade Rows @2x22,5/15kg
30 Calorie Row or Bike
30 DB Hang Power Cleans @2x22,5/15kg
*One person works - split as desired
GOAL: 3+ rounds

For time:
90-60-30
Double under / SU 150-100-50
45-30-15
Wall ball
15-10-5
Power Clean@70/47kg

Timecap: 15 mins

Alkavalla min 45 min ajan. Noin 45-50 sek töitä.

1. Laite
2. Farmari kävely yksi kahvakuula/käsipaino
3. Laite
4. Sivulankkupito kierolla oikea/vasen
   
5. Lepo

4 round each unbroken!
12 Gorilla Rows
9 KB Cleans
6 KB Push Press
12 Front Rack Reverse Lunges - 6 each

@2x24/16kg
Rest 2:00

Timecap: 12 mins
Goal: sub 1:30/round

AMRAP 30 mins ( You Go, I GO)
30 t2b
30 machine cals
30 m bw lunges/ person
30 double DB DL@heavy
30 push up

Goal: 3+rounds

4-5rounds:

16/12cal row
12 box jump over
8 c2b / scaled pull up

rest 2min

30 burpees
20 alternating DB snatches (15/22.5 kg)
100-m double-DB farmers carry (15/22.5 kg)

Scaled WOD
AMRAP 20:
15 burpees
15 alternating DB snatches
100-m double-DB farmers carry