9-7-5
Snatch
Box over burpee
3min break
15-12-9
Power Clean
HSPU
3min break
21-15-9
Assault bike/ski
Row

3 sets of
Partner 1: Handstand Hold, while
Partner 2: 8 Strict Press
Switch every 8 reps done
Increase weight each set

then
3 sets of
Partner 1: Barbell Overhead Hold, while
Partner 2: 8 Push Press
Switch every 8 reps done
Increase weight each set

1 ¼ Back squats 5x5 reps

Katie:

Warm Up; 10-8-6
Push Press @ 45#
Burpees
Ring Row
WOD 21-15-9
Deadlift @ 55#
Cal on Bike
7:53 (original time over 10 min)

Katies Measurements
L Leg 221/2
R Leg 221/2
Belly- 45
Right Arm- 14.5
Left Arm- 14.5
Hips- 44

Front squat 5x3 +1-2,5kg last week
Push Press 5x3 + 1-2,5kg last week
+
2rounds:
30/25 cal row
20 burpee box jump overs
6min rest

EMOM 8
1 min: 3 OHS 90/60kg
2 min: max reps bar mu in 30 sek

4x1000m row

21-15-9 Reps for time

• DB Push Jerk (22,5/15)
• 50 DU
• Deadlift (70%)
• 50 DU
• Pull-ups
• 50 DU

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
Sets 4-6 – 1 Rep @ 55% 1RM Front Squat
Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

EMOM 12min
1) 3 Squat Cleans
2) 8 Pistol Squats