For Time
90 DU
45 Double DB STEP OVER box 2x22,5/15
45 PULL UPS

5 rounds for time
5 Deadlifts 80/60kg
100 SU

In partners
1A: 10 mins to build upto a heavy complex of-
1 snatch balance
3 OHS

1B: in a 25 min TC perform
10 synchro burpees
100 pull ups
50 cal ski or row
100 press ups
50 cal ski or row
100 sit ups
50 cal ski or row
100 Air squats
10 synchro burpees

Wod: go hard and fast and break up sensibly to avoid long rest periods.

2 squat snatch + ohs

4 ROUNDS:

A) GOOD MORNING: 10 rep

B) BACK RACK LUNGES(step backwards and back to the middle then the other leg): 20 rep

-Alternate between A & B. Rest 30 sec between A & B and 90s-2min between rounds.

10min EMOM 2*snatch

Drop&go

RPE4

5x Every 5:00:
18/14 Calorie Row
18 x 10m Shuttle Sprints
18/14 Calorie Air bike

5 RFQ

Perform each round unbroken

• 1 Ring Muscle-up
• 1 Ring dip
• 1 Ring Muscle-up
• 2 Ring dips
• 1 Ring Muscle-up
• 3 Ring dips

Break as needed BTW sets

6 min
Even ab 10
Odd db snatch 4+4
2 min rest
6min
Hspu 6-12
Row 10
2 min rest
6 min
Du 40-60
T2B 6-12
2 min rest
6 min
Bob 6-12
Pull up 6-12

Aikaa vastaan:

• 200cal SkiErg

Jokaisella alkavalla minuutilla 5 x maastaveto.
N 62,5kg / M 90kg
Harjoitus alkaa maastavedoilla.