Work in pairs
One minute to perform 5 reps, max possible weight
One minute rest while the other one works

18min sledge push/pull.
3-4 people/sledge, one sits on sledge while two push/pull sledge. change roles every 2min.

Partner WOD

50-40-30-20-10reps of:

Knee-to-elbows
Squats
KB Swings 24/16kg
Deadlift 80/50kg
Box Jumps 61/51cm

21-15-9
Burpee pullup
KB swings 24kg/16kg

5 Rounds on the bike
Max effort:
1 cal
2 cal
3 cal
4 cal
5 cal

At least a 3:1 work to rest

15min

In Order:
2 Slamball Chest Slams
10 KB Swings
10 Jump Squat

2 teams. Next person in line goes when slamball is free.
*Every round add 2 reps onto chest slams.

15 min AMRAP circuit
18 min

AMRAP 20min. (reps)

10 Push Press (50/30kg)
10 KB Swing (24/16kg)
10 Box Jump (71/61cm)

1 Round = 30 Reps

Workout of the Day
A.
For time:
30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run

B.
Optional Finisher – For time:
500 Meter Row

12min AMRAP

20 Snatch @ 40/25kg
15 Bar over burpees
15 Snatch @ 50/30kg
15 Bar over burpees
10 Snatch @ 60&35kg
15 Bar over burpees
5 Snatch @ 70/40kg
15 Bar over burpees
Max rep Snatch @ 80/45kg

Skill osuus: käsillä seisonta/ kävely

Kuinka nopeasti suoriudut (For quality!!) :
- punnerrus leveä x 10
- leuka leveä x 10
- kyykky naama seinää vasten kädet ylhäällä x 50
- punnerrus x 15
- leuka x 15
- airsquat x 75
- timanttipunnerrus x 5
- Bar MU x 5
- pistoolikyykky x 15+15