For time
3 rounds of:
500/400m row/ski 1000/800m bike or 30/24 calories echo bike
21 USA swing@24/16 kg
12 toes to bar

-rest 3 mins-

For time:
10-20-30
calories bike/row/ski
goblet squats@24/16 kg
push ups

Total time cap: 40 mins

A.1) Power snatch + Drop snatch 2+1 ~10min

B.1) Power snatch
60%×3 65%×3 70%×3(×3)

C.1) Power clean +front w/3.sec pause atg 3+1
60%×1 65%×1 70%×3

D.1) Push press + power jerk 2+2
4× Adding weight

E.1) Back squat
60%×3 70%×3 80%×3 85%×3 90%×1

increase weight or use same every set

Warm-up

3-minute Airbike + 3-minute Row

2 rounds
5 Inchworms
10 Tension swings
5 Jefferson curls
+
2 rounds
5/side Single leg DB clean and jerks
10 Hollow rocks
5m/side KB front rack duck walk
+
2 rounds @ increasing pace
8 Wall balls
4 Burpees over the rower
6 Toes-to-bars
4 DB Hang C&Js
60-seconds Row/Air bike after each round (alternate rounds)

EMOM 30
1. Wall ball 8-12
2. Farmers carry
3. db Snatch 6/6
4. Hanging tuck ups/keg lifts/t2b 8-12
5. Box jumps 8-12
6. Beginner rope 3-5/ Rope climb 1-2

Finisher with partner 4min
Burpees 4+4+4

EMOM 16

Minute 1 : 8 Gorilla Rows
Minute 2 : 8 - 12 Push-Ups
Minute 3 : Max. Reps Sit-Ups
Minute 4 : Rest

For time

• 5 overhead squats
• 400-meter run
• 10 overhead squats
• 400-meter run
• 15 overhead squats
• 400-meter run
• 20 overhead squats
• 400-meter run
• 25 overhead squats
• 400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

5min läpikäynti

15min lämppä

25min skills & speed

20min wod prep

Wod
23.2 A&B

** GHD sit-ups – 50, 75 or 100 reps***, break to sets as needed

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.

1x5@70%
1x5@75%
1x5@80%
1x5@85%