Row / Bike / Ski / Run
40-60min.

• Mixed any way
• Easy aerobic pace.

AMRAP 14:00
14 DB Renegade Rows @50/35
14 DB Thrusters @50/35
14 DB Hang Power Snatch @50/35 (7 each side)

• Goal: 75% effort meaning go slower than you think. Perform movements UB so resting longer between each movement is okay.
• Rx+: 1-4 Bar Muscle-ups each round

4 Supersets(Rest 2 minutes between rounds)
8+8 DB rows
8 Arnold Presses

5x3min Amrap, 1min rest between amraps

3 Box jumps 60/40
5+5 DB snatches (Go heavy)
6 T2b/k2e/leg raise

25 min AMRAP (go easy)

10 deadlifts
10 tangon yli burpeeta
10 hollow rocks
10 superman rocks
10 box dips

1a) DB Reverse Lunge: 4 x 8 ea. No rest.
1b) Inverted Rows: 4 x 10-15. No rest.
1c) Toes to Bar: 4 x submax. Rest 90s.
- 2-3 reps short of maximal

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2a) DB RDLs: 4 x 8. No rest.
2b) Push-ups on KB: 4 x 10-20. No rest.
2c) Rope Climbs: 4 x 2. Rest 90s.
- Rx+: Legless ropes

Work on your weaknesses, catch up on missed WODs, improve your mobility!

EMOM 15 mins
1. min:1 round DB DT @2x22,5/15kg
2.min: 10 over under @60/50cm
3. min: 40 sec for arm plank

DYNAMIC MOBILITY 5MIN
10m CrabWalk Forward
10m CrabWalk Backward
10m InchWorm
10m BearWalk

Emom 6

1. 5-10 Cal Assault Bike
2. 10-20 Air Squats

2min Rest

Emom 6

1. 5-10 Box Jump Overs/ Step-Up Overs
2. 8-12 Dumbbell Push Press

2min Rest

6min Easy Row

4 Rounds for Time:
5 DB Burpee Front Rack Box Step Up@2x20/12,5kg
10 T2B
20 Alt DB Snatch

TC: 16'