3 rounds for time of:

50 wall balls @ 9/6kg
50 lateral burpee box jump-overs, 24/20”

Time cap. 20 minutes

7.62m Handstand walks

AMRAP 2

With a partner (You GO, I GO)
Every 2 mins x 16 sets
1st : 30/25 cal row (You GO, I GO)
2nd : 40 Syncro KB goblet squat @24/16kg
3rd : 40 T2B (You GO, I GO)
4th : 40 Syncro Single arm KB push press( 15/15)

Voima
E3MOM, 4rds
DB Bench press 8-10

WOD
21-15-9-6-3
air squat
push press

This session is a prep session for next week. Focus on good form but be aggressive on the lifts.

Snatch

5 to 7 x 1 @ 70-80%, E1:00-1:30

C*hest-to-bar strength complex – 2 to 3 rounds of*

1 Negative pull-up (8-second descend)
2 Russian leg lifts (or strict toes-to-bar)
3 Ice-cream makers (straight or tuck)
4 Strict pull-ups
5-sec Hold at the top of the last pull-up

(No rest b/t exercises)
Rest 60 to 90-seconds between rounds

Options (Russian leg lifts). Substitute for strict toes-to-bars (trying to get your feet as high as you can and as close as you can to the bar).
Options (ice-cream makers). Bent leg ice-cream maker If still challenging then substitute all together for more strict pull-ups.

A)
3 rounds
12 deadlift
12 heel elevated goblet squat
@heavy

B)
EMOM 20’
1: 8/8 kickstand single arm swing
2: 8/8 single arm row
3: 10 double KB snatch
4: 10 double KB gorilla row

5 Sets x Every 3:00

20m Dual DB or KB. AHAP

2 x EMOM 5 (12min):
20 DU + 1 BMU
- Rest 2min btw emoms

2-3 rounds for quality:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
WY Press: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

• Focus: Use band weight that is challenging but allows for quality of movement.