Partner WOD
12' AMRAP
12 syncro alt. DB snatch @22.5/15kg
12 cal row
12 wall ball
3' rest
9' AMRAP
9 syncro one arm devil press
9 partner wall ball sit up
9 pull up
3' rest
6' AMRAP
6 syncro push up
60 DU (30/30)
6 steps walking lunges each

"Kelly"

5 Rounds For Time

400 meter Run
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14 lb)

TC 47

• Pigeon Pose - 60s each
• Scorpion Stretch - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds for time
-400m run
-10 barbell glute bridges on bench
-12 pull-ups
-5 barbell glute bridges on bench
-8 pull-ups

Rx: 75/110kg

Time cap 20min

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Snatch
6 x 2 @ 80%
Super set with
High box jumps
6 x 2 @ as high as you can and increase each set

Power clean + Split jerk
4 x 2+2 @ 80%

Back squat
5 x 3 @ 80-85%

Abs
3 rounds
10 Jackknives
12 Hollow rock
20s Hollow hold
30s rest

-max meters

High hang snatch + hang snatch 4x1

Yhden minuutin aikana kukin liike max reps:
Puristusvoima
Istumaannousu
Etunojapunnerrus
Toistokyykistys

Individual workout!

Every 7 mins x 4 sets
10 ring push up
20 box jump @60/50cm
30 Kb snatch @24/16kg
40 air squat
50 Double uner /100 Single under
Remaining time is rest!!

2-3sets:

4+4 turkish get up
15-20 banded pull apart