Normal warm up

EMOM x 10 (5 rounds)
Even: 5 thrusters (increasing in weight)
Odd: 5 AKBS

Teams of 3
One person work
One person row for total team calorie
One person hold bar in front rack position

150 Thrusters (75/55)
150 Burpees
150 AKB Swings (53/35)

FOCUS CLASS
FOR TIME OF:
9-7-5
HANG POWER CLEAN 50/35 40/20
BURPEES
EVERY SET 80 DU OR 160 SU

2 ROUNDS FOR TIME OF:
20 PUSH UP
40 TOES TO BAR
20 HANG POWERCLEAN 40/30 - 30/20

For time:
30 ohs

Every 3min

AMRAP 15 (REPS)
12 Pistols, alternating
15 Thrusters 42,5kg/30kg
12 Bar over burpees
15 Thrusters 42,5kg/30kg
Rest 90 sec btw. rnds.

Handstand / Hanstand walk Practice 15 minutes.
Max. Time hansdstand / Max. Distance Handstand walk.

OTM 10 minute
Push jerk x 2 (vara 2 - 3)

70-50-30 db snatch 22,5kg
30-50-70 Wallball
After each round 10 burpees to target and 800m bike

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Spider-Man lunge

Then 3 rounds
0:30 bar hang
5 barbell strict press

Push press
EMOM x 6
5 reps

WOD
8 min AMRAP
10 knee raises
10 BB push press
10 box jumps
20 hollow hold flutter kicks

Rest 3 mins

2 rounds
2:00 max cal row
2:00 max burpees