Partner WOD ‘I go U go’
Double KB
100 Thruster
100 Russian Swing
100 Push Press
100 Alt Lunges
100 Squat
Timecap: 30mins

Afterparty

3 rounds of
10/10 m Bottoms-Up Carry
Rest: 30 seconds between sets

Deadlift

4-2-1-4-2-1

Go Every 3:00

DU skills

5 rounds 30s work/ 30s rest
Double unders
wall walk/inch worm
kb swing

10 min AMRAP
50 DU
10 push ups
10 pull ups
10 cal row

Pendlay Row 5x5x30-35%

Maastaveto 3x1 (70-75-80%), 3x5x60%

Chinese Row 1x20-30 / käsi
-raskas

Ojentajat kumpparilla 3x15

Split the Team into 3 groups and rotate through each station once!

Amrap 10 mins
3-6-9-12-15…
Kb overhead Lunge @24/16kg
After each set complete 30 Double under, start with Double under!

3 min rest

Amrap 10 mins
3-6-9-12-15…
Cal row
After each set complete 4 devil press @2x22,5/15kg, start with devil press!

3 mins rest

Amrap 10 mins
3-6-9-12-15…
Wall ball@9/6kg
After each set complete 1 wall walk, start with wall walk!

EMOM x 15 MINUTES
MIN 1 - :45 Back Rack Lunges
MIN 2 - :45 Russian KB Swing
MIN 3 - :45 Wall Walks

• RPE 7

2-3 hlön tiimissä

10K soutua tai hiihtoa

Tai

20K pyörällä

-Aina kun oma vuoro on tehty:
5-10 Strictiä T2Btä tai jalkojen nostoa
8-10 Russian twistiä levypainolla