Strength:
A,
5x5 Narrow Stance Back Squat
-Use the heaviest weight you can for each set.

B,
3-4 sets:
Goblet Cossack Squat 6/6 @mod
Ring Hamstring Curls x 12
Banded Clamshell Side Plank Hip Thrust x12/ side

C,
AMRAP 10 MINS (Partner Workout)
10 Wall Ball
20 m DB Walking Lunges
20 Wall Ball
40 m DB Walking Lunges
30 Wall Ball
60 m DB Walking Lunges
40 WB
80 m DB Walking Lunges
……
You must change person after every 20 m walking lunges, except the first set.

Partner Workout

In 15 mins complete :
150/120 cal row
Every 3 mins complete
10 Syncro USA swing @24/16kg
10 Syncro goblet squat
10 Syncro Up Down
Remaining time amrap of the miniwod!

Score : reps Completed in miniwod at the end!

REST 3 mins

In 15 mins complete :
150 box jump @60/50cm
Every 3 mins row 25/20 cal
Remaining time max rep Syncro KB Snatch @24/16kg

6 min on, 1 min off for 6 sets (2 each):
A. 1000/800 m row
B. 5 rounds of “Cindy”
C. amrap of “Annie”

• Muscle-ups
• Double unders

OPTIONAL COOL DOWN

ON A 10:00 RUNNING CLOCK...
Foam Roll or Stretch as Needed

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

Part A).
Skill Primer
Dip Muscle Snatch, BTN Snatch Grip Strict Press & OHS
(5-8 sets x 2+2+2)

Part B).
Pause Snatch
(8 sets x 2 / 60%-75% / 0:03 pause below the knees)

70-80%. Mahd. terävä nosto ylös

HSPU
EMOM 6 min

5-12 reps deficit hspu

For quality @ steady pace

4 – 3 – 2 – 1 Rope climbs
12 – 9 – 6 – 3 Wall walks
24 – 18 – 12 – 6 GHD sit-ups