Strict Pull-ups->Ring Rows
Rest 90s
x3

5 DL 60/45 kg
10 burpees -> bodybuilders

AMRAP 30 with a partner:
Buy in:
400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs @20/14
20 Toes to Bar
10 Burpees
*One person works. Split as desired.

Rx+: Burpees Over the Rower

3 Rounds
10 P.Clean and Jerk 60/42,5kg
20 T2B

Timecap: 12mins

Back squat (18mins)
10-8-6

• add weight each set
• rest more than 2-3 mins btw sets
• each set AHAP

"Mid Night Summer Wod"

AMRAP 27, with partner

Run 1200m (both)
21 Pullups (split as desired)
6 deadlift 180/120kg (both on bar)
20 Wallball (syncronized)
19 WallClimb (split as desired)

10 min AMRAP
5 thrusters 60kg/40kg
10 T2Bs
5+5 pistol squats

"Wall Street"
3 Rounds:
800m Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

*Females to a 9' Target

5 Sets of 2
3s pause in the bottom of each rep.

Deload week partner wod

Deload viikko eli tahti max. 60-70% effortilla koko treenin läpi. Parin kanssa vaihdellen. KB snatcheihin oman fiiliksen mukaan paino. TREENIN JÄLKEEN EI SAA OLLA RIP- OLO.

Buy in: Row 1800/ 1600m
Vaihdot 300/200m välein

Then 10 rounds (5 each)
10 Burpee (5 each)
20 KB snatches (10 each)
40 Air squats (20 each)

Buy out: 1800/ 1600m row
Vaihdot 300/200m välein

TC: 40 min