Optional Accessory:

CONDITIONING
For time

10 x10m Shuttle heavy D-Ball/Sandbag/Yoke Carry.

EMOM→ 7 Burpee + 14 Air Squat. WOD starts with burpees

RPE 4

A: E2M for 16min
Snatch x2
Bygg upp till tung 2:a, börja på ca 60%

B: 5rft
6 Devil press
6 DB box step overs

For time with a partner:
"Buy in"
6 x Stairs with Medball (20/14)
then,
"Karen + Isabel"
150 Wall Balls (20/14)
30 Snatches (60/42.5kg)
then,
6 x Stairs (no medball)

• One person works. Split as desired.
• Rx+: Add 20 Ring Muscle-ups after the snatches
• 30:00 Time Cap

For Time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

For time

Row 1000/900m
30 Push press 50/35kg
15 C2B
20 Push press 50/35kg
10 C2B
Row 750/700m

21-15-9
Squat Snatch @50/35kg
Ring dips

TC:15 min.

Walking lunges 4x15m
Ring dip 4x6

5 Rounds For Time:

30 Double Unders
20 Knees-to-Elbows
10 HR Push-Ups

TC: 15 min.

For time:

300m run
30 toes to ring
200m run
20 toes to ring
100m run
10 toes to ring

Every 90sec for 30min
1: 200m run
2: 15 burpee box step overs
3: 25/18 cal Row
4: 20 wall balls
Adjust reps/cal/meters so that you are able to complete every exercise in given time frame. First 2 rounds should feel easy.