Partner WOD

AMRAP 8
4 Burpee Pull up
8 goblet squat @24/16kg
( relay style )

3 mins REST

AMRAP 8
4 Burpee T2b
8 USA Swing
( relay style)

3 mins REST

AMRAP 8 mins
4 burpee box jump
8 KB snatch (4/4)
( relay style )

For time:

Row 1k
20 Double DB Push Press
20 Box Jumps 24/20"
10 Double DB Push Press
10 Box Jumps 24/20"
Bike 2k

Seated shoulder press 3x9

EMOM 16
1. min : 50 Double under
2. min : 20 - 15 wall ball @9/6kg
3. min : 40 m Double KB Front rack carry@2x24/16kg
4. min : 5-7 strict Pull up

REST 3 mins

EMOM 16
1. min : 8 Double Kb burpee DL @2x24/16kg
2. min: 20 medball squat @9/6kg
3. min: 20 plank jacks
4. min: 8-10 kipping HSPU

SCALE REPS AND MOVEMENTS TO FIT INTO 45” WORK IN EACH MIN!

For time

• 60/75-calorie row
• 21 push jerks
• 60/75-calorie row
• 15 push jerks
• 60/75-calorie row
• 9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Työntö

AMRAP 15

50 Double Unders
40/30 Cal Echo Bike
20 Wallball 20/14p

rest day, next week we will have deload week. focus more mobiltiy than normally.

EMOM16
-3 RMU
-14cal AB
-7.62m hs-walk
-8 burpee box jump overs

Snatch Balance
Practice sets of 1-3 reps; rest as needed
- Aim to progress from last week: technique, confidence, load etc.