1) EMOM 7x3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3x 3 Touch n Go Deadlifts @same weight as Front Squat

EMOM 18 min

6 Squat Cleans @ 75-80% of 1RM
7-9 pushups
7-9 burpees

Partner WOD
30min AMRAP

”I Go, You Go”
Run ~200m
30m Burpee
Swim
30m Lunges
Run
20 Situps
Swim
30m Crab Walk

Intervals, repeat 3 times:

2 rounds of:
21 KB-swings 24/16 kg
15 Burpees
9 Toes-to-bars -> (Scale to 12 Groiners)

• rest 4 min

2 Rounds
New Interval every 3rd minute

A) 15/10 Cal. Assault Bike + 12 Wall Balls
B) Run + 8 Burpees
C) 20/15 Cal. Row + 20 Squats
D) 30m Sled Push + 15 Box Jump Overs
E) 15/10 Cal. SkiErg + 10 DB Snatches

In 16 minutes
Buy in : 800 m run (1 track lap)
Then with remaining time
AMRAP
20 DU (60 singles)
10 Wall Balls*

*with every round completed, add 5 Wall ball reps to next round

2 minute Rest then

400 m Run for time

1) Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 90s-2:00

2) ”Bicep 21s”: 3 x 7-7-7. Rest 60s.

15 min AMRAP
6 x kn pistol24kg/16kg
4 x bar MU
200m row
10 burpees

AMRAP 9 min

12 Kettlebell High Pulls
9 Goblet Squats
6 Air Squats

Five sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 4011 (kevyt)
Rest 1 min

100-Meter Suitcase Carry (semi raskas) + Waiter’s Carry (KEVYT)
in waiter’s carry; switch arms at 50-meters

Rest 1 min

merkkaa RDL painot