WOD for Sunday, Sep 18, 2022

Partner workout
For time:
120 – 80 – 40
row calories
weighted box step ups

4 Rounds for quality
10 good morning
8+8 one legged deadlift
10 hip thrust

8min AMRAP
3+3 turkish get-up
10 goblet squat

Partner workout (you go, I go, full rounds)
12 min AMRAP
1-4 bar muscle-up / progression
8 db one arm hang cluster

Shoulder press
5 x 4 @70-85%

4 rounds
6 strict handstand push-up / pike push-up
12 v-ups
18 back extension

btn press + tempo overhead squat
(tempo 32×1)
4 x 3+3

btn pushpress + snatch balance
3 x 3+3 @50-60% 1rm snatch
2 x 2+2 @60-70% 1rm
2 x 1+1 @70-80% 1rm

(OTM 12
1. 3-6 strict pull-up / assisted pull-up
2. 1-2 (legless) rope climb / 3-4 rope lower
3. rest)

Every 2min for 4 rounds
10-15 pull-up / jumping pull-up
10 thruster 42.5/30

result: time of each round in total

HERO WOD
"Oscar"

23 min AMRAP
9 devil's press 2×17,5/10
20 alternating DB lunges
9 DB push press
20 sit-up