Partner-relay WOD

5 Rounds each
I Go, You GO

Run around the box
10 Box Jump Overs

Front Squat
1x3 @60%
1x3 @70%
1x4 @80%
1x3 @90%
2x5 @85%

AMRAP 30
400m run
12 burpees
2 rounds of:
1 Bar MU, 5 HSPU, 30 DU

(Scaled to 5 C2B/pull ups/jumping C2B, 10 push ups, 30s du try)

3 “Giant” Sets:
10 Bench Press
15 Romanian Deadlifts
20 Close Grip Dumbbell Floor Presses
25 Banded Good Mornings
Rest 2:00

Käytä 10 min + 10 min optional
- 10 min rauhallista soutua, hiihtoa, bikea tai mailin juoksu iisisti
- rullaa leveät selkälihakset
- kät lacrosse-pallolla läpi yläselkä
- käy lacrosse-pallolla läpi rintalihakset

1a) KB Shrugs: 4 x 10 (1 ct at top). Rest 30s.
1b) KB RDLs (both legs): 4 x 10. Rest 30s.

Leppeee

AMRAP 3:
Max Distance Farmer Carry, UB (heavy - as soon as you break, that's it)

AMRAP 3:
Max Distance Double KB OH Carry (light)

3-4 rounds, rest as needed:

1) 5-10 Strict C2B
2) 5-15 Strict HSPU
3) 15-25 GHD Sit-Up

(10 Rounds for time)

Every 3 mins (30 mins)
200m Row
12 Thrusters 42,5/30kg

Result is fastest round