ParterWOD: 16min AMRAP, “I Go, You Go”

10 Power Snatch (70/50kg)
20 C2B
30 Wallball
40 Push-Up
50 Air Squat

If you do this alone, split the reps in half and work:rest 1:1
Scale if needed.

5x Power Clean + Hang Clean + Clean

• Use 85% from last weeks heaviest weight

EMOM 20:
Min 1 | :30 handstand hold
Min 2 | :30 chin-over-bar pull-up hold
Min 3 | :30 max handstand push-ups
Min 4 | Max-cal row
Min 5 | Rest

80%

S: box hs hold+ leg up, banded pull up hold/RR hold, a push up/push up

40 min @ 60-70% HR

400m Run
30 Single under
12 DB Snatch
10 Goblet squat
8 Sit up to overhead plate
6 Strict chin up

Go in pairs and chat to maintain low HR and have fun!

Shoulder Press 5x5 @75%+

Rest & Recover

Deadlift
In 15 minutes:
Work up to a heavy set of 4 reps (1-2 RIR)

EMOM x 12

1) strict cindy /scale reps if needed
2) 30-60 DU

3rounds: 3min On/ 1min Off

1) c2bike
2) row
3) ski
4) echo

(90s easy/ 90s fast, Total 48min)

00:00
15-12-9-6
s.a devils press @22,5/15kg
pull up

10:00
15-12-9-6
Db box step over@22,5/15kg
push up

(Time caps 8min)