40m back carry
2 front squats
3 deadlifts
2 front squats
40m back carry

⭐️🌿⭐️🍀⭐️🌱⭐️

For time:
30-20-10
Toes to Bar
Front rack Reverse Lunge

Directly into...

3 Rounds:
100 Double Unders
30 Overhead Squat
35/25kg

( 15 - 25 )

If we know that your toes to bar sets quickly drops off, let's break things up from the start. Sets of 5 or more reps works great. The best strategy for you will be the on that allows for the shortest breaks.
Lunges are slower movement so this is great place to catch the breath. Relax the fingers and let the bar sit high up in front rack position to make the weight feel as light as possible.
With there being 300 double unders in the back half this workout, taking intentional break may help keep you moving with minimal time between sets. Breaking every 25 - 50 Reps would work well here. -The overhead squat, even at light weight, will be grind. Try to hold on for bigger sets than you want to and work to keep the weight in the heels to avoid needing to regain balance in the feet between reps.

6 Sets Of 5 @ 65 - 70%

• 6 - 8 eccentric

10 minutes of Jump Rope or Single Leg Squat

• Single leg Squat
• Unbroken single leg squat
• Double Unders
• Double unders Crossovers
• Triple Unders

2 - 4 Rounds

24 Jumping Jacks
12 PVC or Barbell OHS
6+6 Single arm DB Press
12 Reverse Lunges

Partner wod ( You GO, I GO)

In 9 mins
3-6-9-12-15…
Cal row
Dumbell Squats @2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell burpee@2x22,5/15kg

Rest 3 mins

In 9 mins
3-6-9-12-15…
Cal row
Dumbell box step up@2x22,5/15kg

For time:
With pair

60 x Snatch 25/40kg

Harjoitellaan MUP ja leukoja, jokainen oman tason ja kyvyn mukaan
- kippaaminen
- apukeinot kuten boxilta ja kuminauhoilla avustettuna

Lopuksi 5 x 5 Pull up

42-30-18 reps for time of

Row calories
Dumbbell box step-ups

♀ Two 20-lb DBs, 20-in box
♂ Two 35-lb DBs, 20-in box