Death by squat snatches 35/25

Ring muscle up practise

EMOM 12

2-4 c2b+2-4 ttb

A: E2M for 10min
Build up to heavy 3 rep push press, not your 3rm
B: Partner WOD
60 Power snatch 35/25
60 bar facing burpees
60 thrusters 35/25
60 bar faing burpees
60 power snatch 35/25

4 Rounds for Time:
30 Calorie Row (or 400m Run)
12 Front Rack Reverse Lunges (6 ea) (52.5/35kg)
2 Wall Climbs

• 18:00 Cap

A.
Clean & Jerk:
Find heavy single

B.
Snatch pull: 5x3 (100%)

C.
OHS: 5x3 (80%)

D.
3 rds:
Ghd sit up: 15-30
Ghd backextension: 15-30

40 minutes HR 65-75%

Ski erg.
Rowing erg.

Change every 10 minutes

Lepopäivä, kevyttä huoltoa.

not for time

30-20-10
strict ttb
suitcase deadlift@moderate (15+15, 10+10.....)

EMOM 10

Ring mu.

every minute same repetition