A) Handstand walk drills

B) 3 rounds
1min handstand walk for distance / wall walk
1min double under
2min rest

Deadlift: Find heavy single of the day in 20min.

With partner: E2mom x6
Partners alternate between a & b.
a) max cals machine (full 2min of work)
b) 10 kbs + 10 box jumps (remaining time rest)

Result: Calories on the machine..

Teams of 4

30 minutes of

BikeErg
🔽
SkiErg
🔽
6x Obstacle Run (switch after finishing the run)
🔽
Rest

EMOM for 30 min:

1) row / bike for cal
2) 6 + 6 db hang clean & jerk
3) rest

R5JC

Partner wod

You go, I Go ( 32 mins Total time )

AMRAP 4 min.
6 unbroken power snatch@43/30kg
-straight into-
AMRAP 4 min.
Max calories bike/row

-rest 4 min.-

AMRAP 4 min.
6 unbroken clean and jerk@50/35kg
-straight into-
AMRAP 4 min.
Max calories bike/row

-rest 4 min.-

AMRAP 4 min.
12 unbroken deadlift@80/55kg
-straight into-
AMRAP 4 min.
max calories bike/row

4 rnds not for time

30s. Sorenso hold
15 1 leg rdl e/s
8 Dual Dumbbell Prone Row

T2B: e30s x20
3-6 t2b / k2e / leg raise

Aim to add at least one rep per set from last week.

A: OLY
Split Jerk 5x3 @ Moderate weight
B: Strength
Bench Press 3x6 @3030
C: Conditioning
”Unbroken strict Cindy”
20min amrap:
5 strict pull ups
10 push ups
15 squats
* Scale reps as needed, 1-2-3, 3-6-9

A: OLY
Every90sec for 7 rounds
1 Halting snatch DL, 3 sec paus before lockout
1 Hang power snatch
1 Snatch balance
1 Squat snatch
B: Strength
B1: Bulgarian Split squat 3x8/8
B2: Floor Press 3x8
2-3min rest
C: Conditioning
18-15-12-9-6-3
Wall balls
DU
D: Core
D1: GHD Situps 3x10-20
D2: Side plank 3x30-45sec/each side