10 AEAP (AMRAP)

10 Slammball shots 20/14
15 Russian KB swings (hip swing ainoastaan) 24/16
8+8 Single hand KB deadlift 24/16

2 kierrosta:
10 back extensions with 2s hold up
15+15 side plank hold with straight arm
5+5 single hand KB deadlift

5x3 reps @50-70% of 1rm.

30 clean & Jerks for time

Go in 2 heats if needed

60/43kg

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

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