E90S x 8

1 squat clean + 1 front squat + 1 jerk

deadlift
5-5-5-5-5-5

to 75% to 85%

Back squat

5 x 18-22@60%

Rest time 2:00

Shoulder press + push press

5x10-15 + max reps

working 20 minutes.

(try to beat last week weight)

Back squat

6 x 15-18@60-65%

Rest time 2:00

EMOM 8

1 x snatch high pull +2 x hang power snatch@50-60%

for time
cash in: 400 run
400m heavy db farmers walk
15/12 cal row every time you drop the weights

Tc 12min

Partner WOD

A. AMRAP 10
”I Go-You Go”
8 Wall balls
6 Pushups
4 Box Jumps

Rest 3 min

B. AMRAP 16
10 Single Arm Devils Press 22,5/15kg
20 Handstand Pushups
30 Toes-to-bar
10 Burpee over Partner (partner in plank)
20 Pullups
30 DB Snatches 22,5/15kg

Rest 3 min

C. Max Calories in 10minutes

EMOM x 32
1) row
2) 5-10 ttb
3) bike
4) 5-10 box jump over

20 min alkavalla minuutilla

1. 15-30s käsilläseisonta
2. 45m sukkulajuoksu (6x7,5m)
3. 5-10 varpaat tankoon
4. 45m sukkulajuoksu (6x7,5m)