EMOM 20

3 Power Clean
3 Front Squat
3 Push Jerk

@ 70/50kg or 52% C&J

EMOM 10
3 pos power snatch
-High hang, hang, start
-The High hang will be the limiting factor on choosing a suitable weight

3 - 3 - 3 - 3 - 3

AHAFA

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

4 x AMRAP3.5

12/10 Cal Row
15 Wall ball 9/6kg
10 Rower over burpee
15 KBS 24/16kg

Rest 3.30 min between sets

In pairs
Second person starts 30 sec later and attempts to catch the first person.

Practice at your skill level:

*Headstand
*Handstand
*Kipping HSPU

FOR TIME
21 - 15 - 9

HSPU
Alt pistol
TC 7min

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

EMOM 30

1)
Row 10/7 Cal

2)
3 Power clean
3 Front squat
3 Push jerk
@ 55/40kg

TABATA´s

2 Rounds

1) DU/SU
2) DB alt oh+front rack carry
3) KBS
4) Ring plank hold

@ 70% effort