Back squat 3x5, 1x8

Partner wod (You GO, I GO)
AMRAP 6 mins x 5 sets
2-4-6-8-10-12-14-16....
T2b
Goblet Box step up @20/12kg , 50cm
Cal row
Burpee over row

2 mins REST between sets

In every following 6 min AMRAP you continue the ladder.

4 rounds for time of

• 25 pull-ups
• Run 200 meters
• 15 box jump-overs*
• Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box ♂ 20-in box

front squat

4x
2 pause front squat + 3 front squat
- napsu lisää viime kerrasta

For time
10 RNDS

5 Clean & jerk 70/50kg
10 cal echo bike

OPTIONAL COOL DOWN

ON A 10:00 RUNNING CLOCK...
Foam Roll or Stretch as Needed

EMOM12
a) 2+2 - 4+4 s.a. db devil's press
b) 3+3 - 6+6 s.a. db thruster
c) 4+4 - 8+8 s.a. db snatch
d) rest

21-15-9 reps for time of

• Thrusters
• Chest-to-bar pull-ups

♀ 95 lb. ♂ 135 lb.

5 rounds:
15+15m Filly Carry
- Rest :30
15m Single KB OH Carry L+R
- Rest :30

EMOM 36

Minute 1 : 4 Deadlift @ 65 - 75%
Minute 2 : 0:30 Deadhang
Minute 3 : 10 Wallball Shots
Minute 4 : 0:30 Plank Hold
Minute 5 : 10 Wallball Shots
Minute 6 : Rest

Score : Deadlift