Find your back squat 3 RM of the day

Building 10RM in 10 Sets.

Go Every 2:30

BS

6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6 - 6

55-65% bs max, suoritetaan 3 hengen ryhmissä, lepoaika on aika jossa muut suorittavat toistonsa. VARMISTUS EHDOTON.

5 Rounds For Quality:
5 Shoulder Presses
5 Strict Pull-Ups

• Rest 3:00

5 Rounds For Quality:
5 Strict Ring Dips
5 Strict Toes-To-Bars

3-position power snacth
6-8 x (1+1+1)
-hi-hang, above knee, below knee

Find your deadlift 4 RM of the day.

Rounded back = no rep -> no result to WODconnect accepted.

10 Sit-ups,
10 Box Jump,
10 Power Clean (50/35kg)

20 rounds for time:

5 Wall Balls 9/6kg
3 HSPU
1 Snatch @ 70%

TC 20min!

25 min AMRAP with a partner

Partner 1
KB front rack hold

Partner 2
1 round of
10 alt. DB hang clean & push press
5 burpee over DB

- can move only when KB is up
Score is rounds. 1 round = when both have performed all movements

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Goal & Intensity
-Build work capacity, teamwork, and the ability to produce reps under constant pressure.
-The aim is to find a steady rhythm where both partners are always contributing.
-The isometric KB front rack hold drives breathing and core fatigue while the working partner performs strength and conditioning tasks.
-This feels like continuous work rather than clear work–rest intervals.
RPE: 8, long and demanding, but manageable with smart partner strategy.
💡 Coach’s Tip
Proactive transitions and communication will keep the pace consistent.
Why this workout: Combining an isometric hold with dynamic movement builds core endurance and resilience under fatigue. Partner formats reinforce communication and pacing skills that transfer directly to longer team-style workouts.

Mobility: ankles, calves

1 round, forward & back movements:
Bearl crawl forward & back
Lunges & reverse lunges
5 Inch worms and backward hops
5 Burpee broad jumps and on leg skips (r)
10 Abmat situps and one leg skips (l)

Then:

Single under practise for 5 minutes | 5:00