Partner wod:
Amrap 12mim
8 kb swing 20kg
8 Goblet squat 20kg
8 push ups

Warm up(0:00-10:00)
:30 sec row/bike slow
:30 sec pass through

:30 sec row/bike moderate
:30 sec halo

:30 sec row/bike fast
:30 sec pvc press

Mobility(10:00-15:00)
1:00 min calf stretch per
1:00 min couch stretch per

Pointers/skill(15:00-20:00)
Workout review

Metcon(17)
FGB clock
rope slams
plank
jump rope
flutter kicks
airdyne calories

Opt(12)
3x10
Dips
Reverse fly

Finisher
30 cuff iso
:30 sec s/a para stretch
60 knee tap crunch
1:00 min sh distraction per

Snatch 5x3 @ light to moderate weight
+
Back squats 8rm of today +3 deload sets @ 90%
+
3 rounds:
Banded sissy squats x8 @ 3230 tempo
Single leg Wall RDL x10-12/each leg
1-2 min rest
+
3 sets:
Adductor slide x10/ each leg @3030 tempo
1-2min rest

Unbroken Double Unders

5x
1 min: Assaultbike
1 min: burbee
2 min rest
1 min: Assaultbike
1 min: wallball
2 min rest
Go semi hard on ab, it should be hard on last rds, but dont crash.
Set a target to burbees and wallball and keep that.

Overhead Squat, three sets of fives.

AMRAP...7 minutes...burpees

1. Wallball 15
2. Strict hspu 1-3
3. Row 8cal
4. Rest

WOD

3 rounds for time:

7 Front squat 60/40kg

14 Ring dip

21 Wall ball

10-9-8-7-6-5-4-3-2-1

Pullups

Burpees

*Post Times