Narrow grip Bench Press 20-15-10-5 reps. Add weight for each set.

5 rounds of :
1 power snatch
1 OHS
1 snatch balance
2 hang squat snatch

Backsquat 8,6,4 reps

Optional Accessory:

E3MOM for 5 set

20m Prowler Push + 2 Rope Climb

RPE 4

Partner WOD
For time:
50 Thrusters 20/15 kg
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers 20/15kg
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Split reps/eaxercises as you see fit

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly Pull Ups 5-10 reps
Strict Ring Dips 7-10 reps
Air Squats 15 reps
GHD Sit Ups 10 reps

Polven päältä Tempaus 3@70%, 2@75%, 2@80%, 2@85%, olo kuin Poromiehellä niin 2@85%

Te-Veto puolestä säärestä (korokkeet) 3@90%, 3@95%, 3@100%

reverse Hyper 3x15, kuormaa

Polvelta raakatempaus 2x2@70%, 3x2@75%

Snatch balance, raskas ykkönen

Boksihypyt 3x3, täysillä

sivutaivutus 3x15+15

EMOM for 8 minutes
A. 4 Clusters followed by
B. As many burpees as possible in the remaining time of the minute.
Repeat A and B every minute on the minute for 8 minutes.
Score is the number of Burpees performed in the 8 minutes.

2 ROUNDS :

50x WBS
25x Burpee on the plate
3x Rope Climb

RX : WBS 9/6
PLATE : M:20KG F:15KG