Tng pwr snatch

Emom 30
Odd: 15 Cal row
Even: 15 burpee

Partner WOD

20 minutes:

400 m lunges while partner farmer walks with db's or kb's

In remaining time as many rounds of Cindy:

5 pull ups
10 push ups
15 air squats

One partner working at a time

2 RNFT
10 Air squats
5 Burpees
2 Løbe runder i hallen/centret

3 rounds, 30 sec work 30 sec rest for each of
Ring muscle ups
Grasshoppers
Jumping lunges

Target reps 3x3

Heavy loads.

Friday WOD
100 single unders, 10 thrusters @ 95, 10 pull ups, 10 ring dips, 100 push ups,
Then 90/9/9/9/90, 80/8/8/8/80 down to 10/1/1/1/10.
Brutal Fridays😀

Amrap 30'
50 Push Ups
50 Kb Swing (16)
50 Air Squat
40 Knees to Elbow
40 Russian Twist
40 WB shots (6)
30 HSPU
30 Goblet step up
30 1 arm db overhead squat (10)

Emom 10 min of:
00:00-01:00 - 6 Full Snatch 70% RM.
01:00-02:00 - Complex: 4 Thrusters + 4 Back squat.
02:00-03:00 - Rest.
03:00-04:00 - 4 Full Snatch 80% RM.
04:00-05:00 - Complex.
05:00-06:00 - Rest.
06:00-07:00 - 2 Full Snatch 90% RM.
07:00-08:00 - Complex.
08:00-09:00 - Rest.
09:00-10:00 - Max reps of Full Snatch 50% RM.