10 Rounds with partner (5 each, YGIG) for time of:

• 500/400m Row
• 20 Pull-ups

Timecap: 30 minutes

-find todays heavy
-2min rest

For time:

Buy in
Partner A Row 56/70cal

3rnds:
20 Synchro DB snatch alt. 15/22,5kg
10 7,5m synchro viivajuoksu

Cash out:
Pari B row 56/70cal

TC 18min

EMOM’16
1. 7 Bench press 60/40kg
2. 40 DU
3. 5 Bar muscle up
4. 12 Pistols Alt.

EMOM’12
1. 5 Power snatch
2. 5 Hang power snatch

EMOM’12
1. 5 Power clean
2. 5 Hang power clean

In 30 minutes with partner get as far as possible doing
20-30-40-50… reps/calories of:

• Row
• Wall ball (20/14lb)

21 15 9
Burpees
Cal bike erg
100m farmer Carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg
100m farmer carry double dumbell 24kg
21 15 9
Burpees
Cal bike erg

5 Unbroken Rounds for time:

200m Medicine ball Run
25 Wallball 20/14p

• every break or drop of med-ball adds 0:30 to time

Jerk Balance 3x3 @40-50% of
1RM
Rest as needed between.

Target: Speed under the bar. Fast
footwork.

2x8 Kick Ups To a Wall
- Rest as needed btw sets
————————————————
3 sets:
1m HS Walk Up To a Wall
- As many tries as you can per set
- Rest as needed btw sets
————————————————
3x10 HS Walking Steps, facing the wall
- Keep your body off the wall, but close
- Rest as needed btw sets
————————————————
5-6 sets:
Handstand Walk
- As many tries as you can per set
- Rest as needed btw sets