Warm-up
‘face to face/bike to bike in 2 teams’
Which team collects 200 cal on echo bike first? (Both teams have to complete all the calories)

Wod
‘2 Teams race’
Which team collects more reps in 5 mins?
AMRAP 5’
Am Swing @16/24
-1 min rest-
AMRAP 5’
Goblet Squat @16/24
-1 min rest-
AMRAP 5’
Double KB Clean & Jerk @2x16/24
-1 min rest-
Amrap 5’
KB Burpee @2x16/24

1 person of the team always must rest for 30 seconds and then rotate.

Afterparty
3 min Plank /alternate sides as needed/

Pendlay row 5x5 reps

A:Push jerk behind the neck + split jerk
B: Power Snatch + Squat snatch up to heavy
C: Power clean + Squat clean and jerk up to heavy

Pushupx5-10-15
KB swingx10-15-20 (24/16kg)
Assaultbikex15-20-25cal
Timecap 10min

4 rounds AHAFA

10 DBL DB z-press
20m DBL DB oh walking lunge
30-50sec ring L-sit hold

rest 2min

A: Back squat 1-1-1+
B: Power clean 5x3
C: Bench Press 5x6 amrap sista setet
D: Strict chin ups 3set

3 min ON/ 90 sec OFF x 8 sets

5 Single KB Burpee Deadlift @24/16kg
5 Single Kb squat clean @24/16kg
10 KB USA swing @24/16kg
20 double under / 40 single under

Goal : hard effort in every 3 min

AMRAP 15

50 Double Unders
40/30 Cal Echo Bike
20 Wallball 20/14p

Basic Condition

10 min Ski
10 min Row
10 min Bike

1.) Muscle snatch +ohs 4×3+3
2.) Tall snatch w/No feet movement 5×3
3.) Power snatch +ohs 5×1+1
4.) Pig squats 20,19,18,17........1 adding weight