Partner workout; You Go, I Go

7 x 7 Min AMRAP (with 90 sec rest between AMRAP's)

A.
2 Burpees
6/4 Cal Echo Bike
3/3 DB Hang Clean and Jerk

B.
2 Burpees
10/7 Cal Row
8 DB Snatch

C.
2 Burpees
10/7 Cal Erg Bike
8 DB Single Arm Overhead Reverse Lunges

D.
2 Burpees
6/4 Cal SkiErg
4 DB Single Arm Alternating Devils Press

E.
2 Burpees
10/7 Cal Row
10 KB Swing

F.
2 Burpees
8 Wall Balls
4 Push Ups

G.
2 Burpees
8 Ground to Overhead w/ Plate
8 Air squats

Switch after every completed round. Choose your own Plate, DB/KB weight.

Five sets of three reps of power clean+ push jerk.

3 Rounds of
21 Toes-to-bar
15 Wall Balls
9 Deadlifts 100/70kg

Durante core
3 rounds, 30s. on, 10s. off
1) Hollow Rocks
2) V Ups
3) Tuck Ups
4) Hollow Hold
rest 1 min

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-Build core endurance and control.
-Continuous tension with short rest periods.
RPE 7.

Rest & Recover

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.

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.