Back Squat
1x5 70%
1x3 80%
1x2 85%
1x2 90%

7 Rounds:

12 Front Squat 60/45

9 Power Cleans
6 Dumbbell strict Press 2x15/10

13min AMRAP
10 x OHS
8 x KBS
6 x b-o-b
4 x HSPU

20min EMOM
2 x Hang Snatch Squat
1 x Snatch Squat

11rnds 22.5kg
9rnds 25kg

12 minutes assault bike

Result is miles

Find your 1RM for banded Sumo Deadlift. Build up 8 - 10 sets. Rest 2:00 min between heavier sets.

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