YGIG/ split anyhow
AMRAP 25 min

1000m/800m row
20 HSPU
20 alt. pistol squats
20 Wall balls

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Goal & Intensity:
- Develop gymnastics skills and stamina through shared work.
- Keep a steady pace and divide the effort wisely with your partner.
- This is a longer piece, but the load stays manageable by splitting reps.
- All movements are technical, so scale to maintain proper range of motion and control.
- Communicate clearly with your partner to keep transitions smooth.
- Use scaling for HSPUs and pistols to prioritize quality reps.
Why partner workouts matter:
They offer pacing support and motivation when things get tough.
Training together also teaches smart work-rest balance and improves overall consistency.
RPE 7

Pystypunnerrus klusteri 3x8 ( 8 = 2 toistoa 30s välein), paino hieman alle 5RM

Käsilläseisontapunnerrus

Skaalaukset boksin päältä, etunojapunnerrus, etunojaonnerrus tangolla
Selvitä max toistot (vähintään 6 toistoa) ja sen jälkeen
7min alkavalla minuutilla 30% toistoista, 4. min lepo

BENCHMARK
For time
1,6km run
100 pull ups
200 push ups
300 air squats
1,6km run
– all with weightvest (10/5kg)
– partition pull ups, push ups and squats as needed

Scaled WOD
For time
800m run
50 ring rows
100 knee push ups
150 air squats
1,6km run

Back Squat
2x10r @ 65%
Rest as needed.

Find your 3 RM deadlift of the day

Back Squat

5-5-5-5-5-5 Build in max weight OTD.

Go Every 3:00

55min

In pairs:

800m Run
80m Farmers Carry
ROW (During partner runs and carry´s)

HR 60-70%

AMRAP 8

7 Dual Dumbbell Push-Press
7 Box Jumps 24"/20"
35 Double Unders

DB`S 22,5/15kg
Masters 45+ 15/10kg

Hang Power Snatch + Hang Squat Snatch

Working 12 minutes. Technique / Building