Partner WOD

35 min partner AMRAP
Buy in:
2000/1600m row ( or bike erg 4000/3200m)

Then rest of the time:
30 Synchro wallballs 9/6 kg
20 pull-ups
10 Deadlift 150/110 kg
20 T2B
30 Synchro burpees

*Synkrot yhtäaikaa, muut toistot saa jakaa parin kanssa miten haluaa.

Rästi

2-3 rounds:

10-20cal machine
8+8 suitcaise deadlift
12 russian twist

Strict handstand Push Ups

1 set Max Unbroken.

Jos ei mäne neljää niin koroketta pään alle.

SKILL
Warm-Up Flow
5 Set for quality
1 Set:
5 x Deadlift
5 x Goblet Squat
5 x Russian Swing
5 x American Swing
5 x Clean&Push Jerk /L
5 x Clean&Push Jerk /R
Rest 1 min
Goal: unbroken sets
@16/24

Amrap 15’
Double KB Work
10 x Alternating Push Press
10 m Death March
10 x Gorilla Row
10 m Death March
10 x Alternating Push Press
10 m Cross Body Walking Lunges/ R Arm OH
10 x Gorilla Row
10 m Cross Body Walking Lunges/ L Arm OH
@12/20

Optional : Front rack pos. instead of OH

For time:
$ in 1917m Row (if you have SkiErg, use it)
6 rounds:
12 Burpees
12 HSPU
12 Deadlifts 101/71kg
12 T2B
12 KBS 24/16 (US)
12m Double KB front rack walking lunges 2x24/16kg

The brain behind the workout is, that it all happened 6th of dec 1917, when Finland was declared independent.

On the minute for 9 min
1. Max reps strict chin-up
2. Max reps ring push-up
3. Rest

6x5 Bench Press @75-80%
- Rest 2-3min btw sets

4 rounds for time:
12 Double DB DL
8 Double DB Push Presses
20 Mountain Climbers (1=1)
Weight: 2x20/15kg

5 sets of Power Clean
Set 1: 2 @65%
Set 2: 2 @70%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 2 @75+%
Rest 2-3 mins btw sets.