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

Find your 2 RTM = 2 rep technical max
-Not ”touch and go”
-No walking away from the bar
-Power or Squat

2 Rounds, every 2min:

1. 6 Back squat @75%
2. 4 Back squat @80%
3. 2 Back squat @85%

EMOM 35

1. Row 15/10cal
2. One arm farmers carry 15/15m
3. Box over burpee 10
4. DB snatch alt. 14
5. Rest

@80% effort