Skill:-
5 min amrap
Partner 1= 10 snatch balance (pvc/empty bar)
Partner 2= 5 ring dips

Wod:-
10 mins to accumulate as many cals as possible on the bike
But.... every two mins perform 5 burpees
*1 min rotation time
10 mins to accumulate as many cals as possible on the rower
But.... every two mins perform 5 synchro pull ups
*1 min rotation time
10 mins to accumulate as many cals as possible on the ski
But...... every two mins perform
5 synchro wall ball

Wid: it’s partner Wednesday!! Go hard and fast

3 kierrosta

1 min max cal row
1 min max soutulaitteen yli burpee
1 min max pull ups

• 3 Round of:
Parallettes L-Sit max time hold
GHD Hip Exstensions 20 reps

Amrap 30
30 cal Xebex bike
10 push ups
10 ring rows

240m run
2 turkish get up per side
8 knee pushups
10 alternating weighted step ups
20m bear crawl
4 alternating hip touch on rings

Active recovery 4min mellan varje intervall

Bench press with uneven weights 4x10 reps

Plyo pushups 4x5 reps

Strength: 20 mins to build upto a 1rm Deadlift

Wod: 7 min ascending ladder
2-4-6-8....etc
Power snatch
10-20-30-40...etc
DUs

Wod: aim to keep a consistent pace with this one, aiming to maintain that feeling of being uncomfortable but in control work around 80-90% of Max effort.

16' AMRAP

15 DL 50/40
10 HPC
5 Thrusters
10 Box Jumps Over