12 min amrap

12 kb swing (24kg)
12 hr push up
12 db snatch (15kg)
12 ring row

WOD:

800M Run
30 Power Snatch
30 Box Jumps
800M Run

Podipilding

50-40-30-20-10 reps for time of:
42.5/30 kg Shoulder to overhead
Double-unders

Front Squat

• 60% 5 reps
• 70% 5 reps
• 75% 5 reps

For time:

10 Ring MU
500/450m Ski
20 + 20 Db Snatch 30/25kg
500/450m Ski
10 Bar MU

#MetCon | EMOM death by ladder (2-4-…):
odd minutes:

• 1’ double unders/single unders

even minutes:

• burpees
• flutter kicks

bench press 5x5

1. 3 Rounds of:
   30sec/30sec
   KB Swings
   Goblet Squats
   Burpees

2. Partner WOD

3x40m Run/person
50 HR Pushups
50 V-ups
40m Weighted Lunges (20m/pers)
100 Lateral Jump over Partner whos in Plank
40m Weighted Lunges (20m/pers)
50 V-ups
50 HR Pushups
3x40m Run/person

1. 3x10 Super Core

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

Unbroken sets of toes to bar
Must be unbroken, must be broken up into all 19 sets separately. Rest as needed to complete.