backsquat 5x3

AMRAP 10
35 Thrusters 42,5/30kg
35 Toes-to-bar
35 Hang Power Cleans 42,5/30kg
35 Pullups
+
Max Bar Facing Burpees in the remaining time

On the minute for 10 minutes: 2 x snatch (60-80% 1RM). Start light and add weight three times during the workout (eg. rounds 3, 6 and 9).

2/4/2/4 front squat
2 reps @83-87%+
4 reps @75-80%+

2x AMRAP 10

4 ttb
8 push up
12/9cal machine of your choice

rest 3min between amraps

One-arm dumbbell bent over row 2 x 8-15

15-12-9

power clean&jerk @60/40kg
ttb

Back Squat Ladder 4-3-2

3 rounds, rest 1-2min between reps and rounds.

One rounds is 4, 3 and 2 back squats across (with same loading). Rest 1-2min between sets. Add loading after round one and two.

RPE 4-5

PartnerWOD:

“I Go, You Go”

Run 400m (both)
Karen
Run 400m
Grace
Run 400m
4min Max rep MU
Run 400m
100 GHD Sit-Up

RPE 3-4

Scale if needed.

Solo version:

Run 400m
75wb
Run 400m
15 C&J
Run 400m
4min max rep MU
Run 400m
50 GHD Sit-Up

Work:rest 1:1

Karen: 150 wallball
Grace: 30 C&J @60/40kg

Shoulder press 3 x 5