Strength

everyn 3min for 5 rounds

3 clean pull with a 3sec eccentric
3 weighted pull-ups

WOD

In a team of 3 for weight and quality:

5 overhead squat + 3sec pause
20 alternating one arm snatches from a dead stop
5 power clean + 3 sec eccentric
10/10 dumbbell hang power clean

For time:
40 Double KB front rack walking lunges @2x32/24kg
- For every drop 6 Burpee box jump overs 60/50cm

With a Running Clock in 8 minutes, max Load Complex of:
3 Deadlifts
1 Hang Power Clean
2 Front Squats
Start with an empty bar. Athlete must load their own barbell only after the clock starts. Complete the following complex in order, without dropping the bar:
3 Deadlifts, 1 Hang Power Clean, 2 Front Squats.
Score is the heaviest weight completed under the 8-minute time cap.

WITH PARTNER: “IGYG”

AMRAP 10

20 Squat clean 35/50kg

20 STOH 35/50kg

.

2 MIN REST

.
AMRAP 7

10 Power Snatch 35/50kg

10 OHS 35/50kg

.
2 MIN REST

.

AMRAP 5

7 Partner over Burbee (alternate the places after 7 burbees)

-> The result is the sum of all AMRAPS

EMOM x12
1) Row/Bike/Airbike 45sec
2) 10 KB Deadlift + 10 KBS + 5 Goblet Squat
3) 5 Push-Up + 5 Ring Row + 5 V-Up

---

Frog Flow video or Lunge Flow 2.0 video

Partner wod
For time
2000/1600m row
100 wall balls
1000/800m row
100 Wall balls
Split meters/reps

Upper body:

12-12-12
lying triceps with KBs
single arm DB/KB row
bicep curls with barbell
forearm plate flips

Lower body & midline:

12-12-12
Reverse lunges KBs/DBs on side
Single leg glute bridge
abmat sit-ups with WB

Optional Accessory
CONDITIONING

3 rounds for time:

6 Double DB Hang Squat Clean @22,5/15kg
12 TTB

RPE 3 to 4

Deadlift 5-3-3-1-1-1 reps.

Then, practice slowly descending from a handstand.

AMRAP in 15 minutes
2 Ring Muscle-Ups/Low ring transition
4 Handstand Push-Ups
8 USA Kettlebell Swings @32/24kg