• 2 rds:
  1min. Row/Bike
  10 Air squat
  5 Inch Worm

• 2 rds:
  30s. Row/Bike
  8 Deadlift
  8 Front squat
  8 Push press

• Mobility...

• 3x 3-position power clean

• 3x 3-position squat clean

• 3x 3 Split jerk

• 3x complex (Add weights)

A: 8min emom
1-3 3x supine ball throw @5kg
4-8 3x clapping push ups
B: Bench press 8x5, Amrap sista setet
C1: Lat pull downs 3x10
C2: WP shoulder raises 3x15

Power clean 4x5 reps

3 kierrosta for quality

3 negatiivista rengasdippiä
10 goblet squat
20 vapaavalintaista suoraa vatsaa
20 vapaavalintaista vinoa vatsaa

For time:
1-2-3-4-5-6-7-8-9-10 reps of
Front squats
Deadlifts (same weight)

Flexibility:
- hold bottom of a squat for 5 min
- 5 wallsquats with 6” from wall

Row:
- 20 min for 4100 meters (2:27.3)

Technic:
- hang power clean (4x8 reps, 15kg)

Bench press 6-6-6-6 reps, then max reps @ 95%

max reps as you can do in 1min for 10min. If ub then ad 1-2 reps for next time.

Warm up with a partner (split reps)
20/16 cal bike or row
20 wallballs
20 wallball slams
20 ring rows
10 passthroughs each (each person grab their own pvc pipe)
20/16 cal bike or row

5:00 to continue to warm up movements

Partner WOD (1 person work, person rest)
40:00 AMRAP
20 cal bike or 25 cal row
20 Snatches 75/55
20 Wallballs 20/14
20 pull-ups
20 front rack BB lunges 75/55

*Every 4:00 and starting with the workout both partners do 30 dubs/60 singles

*split work however you like but all movements must be done in order.

*both partners must be done with jumping before continuing on with the workout.

A: Snatch 10x1
B: Deadlift 5rm
C: 12min emom
1: Front squat x5
2: Strict chin ups x7
3: Dips x3