2 rfq
10 s pull up hold + neg.
10 s chin up hold + neg.

For time

• 25/20/15/10/5 Burpees
• 1/2/3/4/5 D-Ball over Shoulder 60kg

Partner WOD, alternate exercises
30min amrap
25 Air Squats
20 Mountain Climbers
15 Kettlebell Swings
10 Box Step-Overs (with Dumbbells)
5 Strict Pull-Ups

Every 1:30 for 10:30, complete 4 reps of the following:
DB strict press
DB push press
Deadlift
Hang Power Cleans
Front Squat

Amrap 20'
2 ring mu
4 handstand push up
8 front squat 60kg

15 min ladder
- add 1 rep after eatch round

1 shuttlerun
1 sit-ups
2 shuttlerun
2 sit-ups

Workouts of the week 10 hours, x 6
Week 1/3

On The Minute x 15

1 Squat Clean Thruster

** build every 3 sets ( 5 weight jumps )

• you can choose your own weight

• start around 70-75% of your 1 RM Thruster.

EMOM x6:
1.) Bike
2.) Burpee
3.) Air squat

Rest 1min...

EMOM x4:
1.) DU's
2.) Wallball

• Mobility...

• Work on:
  SB over shoulder

7 min amrap
- 7 goblet squats 20kg
- 7 kb swings 20kg
- 7 pullups

Score is total amount of reps performed