Team wod in team da 2
Amrap 10'
8 pull up
8 box jump over
8 lateral burpees
5' rest
Amrap 10'
16 wall ball 9kg
16 alternating dumbell snatch 22.5kg
16 cal row
Cambio solo alla fine di ogni esercizio

AMRAP 15 ski erg for distance

Squat 5x5 with a safety bar. Rest as needed.

Vähän pystypunnerruksia, vipareita ja hiihtoa päälle.

40 min amrap at consistent pace:
30/25 cal row or ski
30 KB swings 24/16 kg
30 m walking lunges
60 s rest

A) Skill
Kipping pull up, kipping chest to bar pull up

B) Strength
4 sets, alternate between movements every 90 sec.
8/6 strict chin ups
8/6 strict ring dips
(Options: weighted, bodyweight, slow eccentric, feet assisted)

C) Accessory/Core
3 rounds
30 sec. ON / 30 sec. OFF
single arm KB front rack carry R
single arm KB front rack carry L
plank/ring body saw

Deadlift 5x3 reps, then max reps @ 85 %

For time:

100 DU
25 HSPU
80 DU
20 HSPU
60 DU
15 HSPU
40 DU
10 HSPU
20 DU
5 HSPU

TC 15min

Squat clean: 6x3 (65-85%)

10 rounds:

1 bar muscle-up
10 alt. devils press 20kg

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s

---

2 rounds 3 reps each
- Press to OHS
- Snatch Pull
- Snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- Snatch

---

4x
1) Amrap 4
4 hang power snatch 52/35
5 muscle up (can be paoli low bar)
3 burpee box jump over 24/20"
2) AMRAP 4
easy row/bike or ski
- score is rounds + reps total from the first 4 min am rap