Partner workout (2 persons):

In 5 minutes:

max reps shoulder to overhead (50% of 1 RM jerk). “Resting partner” keeps a handstand or plankhold. If the bar touches ground count penalty.
1 min rest.

In 5 minutes:

as many burpee pull-ups as possible. “Resting partner” hanging off the bar. If there is 2 people on the ground count penalty.

Penalty is 30 sit-ups after wod

6min AMRAP:
4 shoulder press (50%1RM)
8 kettlebell swing (32/24kg)

Without time, 3 rounds:
farmer walk 42m
10 tyre flip
10 turkish get-up (5+5)

4 min AMMAP row
1min rest
4 min AMRAP kb swing 24kg/16kg
1 min rest
4 min AMRAP pushup

juokse 3km rauhalliseen tahtiin. Päälle foam rolleria ja venyttelyä.

EMOM for 12min alternating
uneven minutes,
3 power cleans-70%
even minutes,
5 KB snarches each hand, pick a weight which allows good technique and unbroken sets

3 rounds
run 400m
10 burpee pullups

Kirjoita kommentteihin mitä kävit tekemässä

5 x HSPU
10 x Box Jump
40m Farmer's Walk

ZEUS
3 rounds for time
30 wall ball
30 SDLHP 35/25
30 Box jump 50cm
30 Push press 35/25
30 Cal row
30 Push up
10 Back squat (bodyweight)