Partner WOD
3rft:
30 gtoh 60/40kg
400m partner run

5 rounds for quality:
10 Single arm renegade rows (L)
10 Single arm renegade rows (R)
10 Single arm DB bicep curls (L)
10 Single arm DB bicep curls (R)
10 DB skull crushers
Rest as needed.
Go as heavy as you can.

3 Rounds:
40 Single Dumbbell Step-Back Lunges 22,5/15kg
30 Single Dumbbell Alternating Power Snatches 22,5/15kg
20 Burpees

On the Minute: 20 Double Unders

Tc 20min

A.
Warm up: 5-10min.
+ stretch

B.
Row/Bike/Ski/Run
3x12min.
First 8min: 90-95%
Last 4min: 95-105%
Rest 4min...

C.
Cool down: 5-10min.
+ stretch

KB Snatch Technique (16 mins)
4 x 6 reps /side
- as heavy as possible

Warm up
3 rounds
200m run
5 push up to downdog pose
10-20 mountain climbers
10 single leg rdl with bodyweight
6/8/10 suitcase deadlifts (R/L)

Metcon
AMRAP 15
kb/db snatches x 10-14 reps
Push ups x 10-20 reps (pick up yours and hold it entire workout)
200m run

Accessory work
3-4 rounds
45/45m single arm Suitcase carrying
45/45m single arm OH Carrying

Equipments you need :
1-2 dumbbell/kettlebell
running shoes

1rm Back squat test
+
Coach surprise

21-15-9 reps of:

• Dumbbell thrusters
• L pull-ups

Shoulder Press 3 RM

GHD technique !!

EMOM 16
1) 10 Strict Pull-Up
2) 10 Hollow rock
3) 10 Push-Up
4) 10 GHD sit up

• pull up scaling : 3 negatives