25:00 AMRAP with Partner

10 Hang Power Cleans @60/42.5kg
10 Bar Facing Burpees
200 Meter Run/Row/Ski or Half Stairs
- Goal: One partner completes a full round while their partner rests. Bar loading should be lightish and unbroken.

For time
500/400 Meter Row
30 Deadlifts @100/70kg
30 DB/KB Thrusters @2x22,5/15kg

Deadlifts should be heavy but capable of being done in sets of 7-10.
TIME CAP: 7:00

EMOM 8, work 0:40 / Rest 0:20

Even : Max Double Unders
Odd : Max DB Snatch 30/20kg

AMRAP 12:00
30 Double Unders
20 Calorie Row/Bike/Ski
10 Hollow Rocks

Rest 2:00

AMRAP 12:00
30 Double Unders
20 Calorie Row/Bike/Ski
10 Toes to Bar

• Goal: Sustainable effort on both.

A) Bar muscle up technique

B) On the minute for 20min
1. 3-5 bar muscle-up
2. 15-20 kb swing 24/16
3. 30-60 double under
4. 12-15 kb sumo deadlift high-pull 24/16

Team WOD

In teams of 2:
for time:
150 Wall balls 9/6 kg
150 KBS 24/16kg
150 cal erg (mikä vaan erg)
300 Double unders / 600 single unders

TC: 25 min

*Toistot saa jakaa miten haluaa

5 kierrosta aikaa vastaan:

• 200m juoksu
• 8/8 kahvakuulatempaus (N 16kg / M 24kg)
• 200m juoksu
• 8/8 kahvakuularinnalleveto & työntö (N 16kg / M 24kg)

Amrap 13 (New round every 2-3min-ish)

20m Sled Push 60/40kg
+
A) 20/15 Cal. Row
B) 15/10 Cal. Echo Bike
C) 15/10 Cal. SkiErg
D) 20/15 Cal. BikeErg

-- REST 3 MIN --

Amrap 15 (New round every 2-3min-ish)

20m Sled Push 60/40kg
+
A) 12/8 Cal. Row
B) 10/7 Cal. Echo Bike
C) 10/7 Cal. SkiErg
D) 12/8 Cal. BikeErg

Athlete does the Sled push + Cals on machine, then back to the line to wait his/hers turn

10 MIN AMRAP
6 SUMO DEADLIFTS 120KG/ 90KG
10+10 ONE HAND KB THRUSTERS 24KG/16KG
3+3 TGU 24KG/16KG

EMOM 10

Even : 10 GHDSU
Odd : 8 C2B