For reps, 25 min

Break anyhow
1 work, 2 rest

50 Axl bar Deadlift 39/49kg
50 wall ball shots 6/9kg
50 cal row

1 round is 150 reps

---

Goal & Intensity
-Build teamwork and overall work capacity through big, full-body movements.
-The aim is to keep the pace steady and quality high while rotating efficiently.
-One works, two rest — allowing hard efforts and consistent intensity.
-The 25-minute window tests your ability to manage effort, breathing, and transitions.
-Agree on a clear rotation pattern from the start — for example, 10 reps each — to keep rhythm smooth and avoid chaos.
RPE: 7–8 → challenging but sustainable thanks to rest periods.
Why: Team workouts like this build endurance, grip strength, and trust — you’ll learn to push hard and recover fast while relying on each other to keep the work going.

3-3-3-3-3

BENCHMARK
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (51/51 cm)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.

scaled wod
3 rounds for reps:
1:00 wall-ball shots
1:00 sumo deadlift high pulls
1:00 box step-ups
1:00 push presses
1:00 row for calories
– Rest 1:00 between rounds.

AMRAP 8

1-2-3-4-5-6...etc. Deadlift 100/70kg
2-4-6-8-10-12...etc. Dual DB Box Step-Ups 22,5/15kg

squat snatch
5x3 pos snatch
hip-knee-floor

Bent Over Row + Romanian Deadlift

5 x ( 6 + 4 ), build in heavy.

Go every 3:00

Partner workout for time. One person works while the other rests.

50 raakarive riipusta (60/40kg)
60 bar over burpee
70 wallball (20/14 lbs)
80 thrusteria (50/35kg)
90 hollow rocks
100 DU

4x3 snatch deadlift
aim at 100-120% 0f snatch

3 x every 2 min
3 pressing snatch balance
about 30% of 1 RM snatch

---

Goal & Intensity:
-Practice receiving the snatch and moving through the right positions so the lift feels smoother and more confident.
-Light but technical (RPE 5–6). Focus on precision and quality over load.
- Imagine the bar is heavier than it is – this keeps you braced and disciplined.
-Technique comes first – the snatch is complex, and this builds confidence and consistency in the catch. It sets the base for lifting heavier safely later on.

E3MOM
5 x 3 clean
- No touch and go