A: Styrka/färdighet
B: WOD:
Team WOD
I lag på tre:
3rft:
800m row
400m run
20 TTB/ hanging knee raises
* Conga line style

10 strict ring dips for time

A: Styrka/Färdighet
Snatch 5x2 @ 80%
Rack jerk 5x2 @ 80%
Snatch pull 5x5 @ 80% 1rm snatch
B: WOD
Back squats 5x6@75%
+
6min emom:
6 Thrusters 50/35kg/ 6 db thrusters
6 Burpees Over the Barbell/burpees

Back Squat
5x5x50% 1RM

Light load w/ good technique

Overhead Squat
3x3x50% 1RM

Light load w/ good technique

For time (cap: 40 min).
21-15-9 reps of:
- Deadlift 70/45 - 50/30 kgs.
- Toes to bar.
9-15-21 reps of:
- HSPU.
- Burpees.
21-15-9 reps of:
- DU x 2.
- Hollow Rocks.
9-15-21 reps of:
- Sit-ups.
- Cal row.

AMRAP 3'
Rest 1'
AMRAP 2'
Rest 1'
AMRAP 1'

3 Deadlift (60/43)
3 Hang Clean (60/43)
3 Push Press (60/43)
3 Jump Over Barbell

Team WOD - AMRAP 9'

1 athlete Deadlift Hold (80/50)
1 athlete Medball Sit Up (9/6)

40 - 30 - 20 - 10 Kettlebell Swing (24/16)
20 - 15 - 10 - 5 Goblet Squat (24/16)

EMOM 6'

3 Push Press (85% RM)
A barra começa no chão a cada minuto