Partner Wod

13min Amrap
-2 Power Clean (70-80% Max) IGYG
-5 Syncro Burpee
-80 Rope Jump IGYG

For time

2700/1800/900/450 m Bike (1200/800/400/200m Run)
60/48/36/24 (cal) Row
48/36/24/12 (cal) Ski

Time cap. 40:00

Overview. Long “tempo” pace mixed machine conditioning. You’re looking at a hard, sustainable pace across the machines.
Adaptation. Improve your durability in long workouts. Work on your pacing.
Session RPE/Feel. 8/10, This is intended as a hard but not maximal effort. Look for consistency in pacing (even though the first round will likely have the fastest overall pace, this is ok).

4-5sets:

15 row calories
12 pull up
9 hang power snatch @40/30KG

rest 2min between sets
.
.
SCALED 4-5sets:

12 row calories
9 pull up / 12 low bar pull up
7 hang power snatch @35/25KG

rest 2min between sets

EMOM 8-12

1) 3 Power snatches @ 60-70%1RM
2) 3-6 Ring muscle-ups

FOR TIME:
1)
30 wallball
60 DU
10 bmu
60 DU
30 wallball

rest 5min

THEN:
2)
20 wallball
40 DU
5 bmu
40 DU
20 wallball

TARGET 1. UNDER 6MIN / TIME CAP 1. 8MIN / TARGET 2. UNDER 4 MIN / TIME CAP 1. 6MIN / SCALED C2B OR PULL UP

Deadlift

3x4

E3MOM / 2-3 RIR

20 rounds for time ( relay style)
5 burpee pull up
10 wall ball@9/6kg
15 USA swing @24/16kg
Time cap : 30 mins

One person completes a full round then change!

Warm Up
2 rounds
2 min cardio
10/10 atg split squat (front leg on raiser)
10/10 single leg hip bridges
20 alt leg v-ups + :10 flutter kicks

Strenght
3 sets
12-16 double kb/db oh walking lunges (scale to FR)
rest 30s
5-10 strict toes to bars / leg raises / knee raises as high as possible (controlled down, jalat lähtee etuviistosta)
rest 3 min bwn sets
tarkoitus pitää hyvä liikehallinta ja tehokkuus samassa paketissa.

Metcon
3 rounds for time
25/20 cal row/ski/berg or 20/15 calories air bike
9 burpee box step ups with dumbbells
12-15 kipping pull ups

EMOM 6 min

10 band pull aparts
10 OH pulls
10 + 10 ext rot cuff pulls

EMOM 8 min

10 burpees
10 side plank reach through left
10 hollow rocks
10 side plank reach through right