Avovesi

For time

• 1,000-meter run
• 30 handstand push-ups
• 1,000-meter row

Bench press
- 5, 5, 4+1, 5 reps

Wod

In teams of three

14 min amrap

10/8 cal row (tc 45s)

8 power snatch 35/25kg

After 7 minutes

10/8 cal row

10 wall ball

Wod
In teams of 2- I go U go
4 min Work 1.5 min Rest

American Swing
KB Burpee
Single Arm OH Lunges
Single Arm Clean
Single Arm Thruster
Burpee
Partner Medball Sit-up

Afterparty
2 rounds (40m) / side
OH Carry

EMOM for 4 rounds:
1) Russian twists
2) (Weighted) Plank hold
3) Ring rows
4) Rest

A,
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]
1x [ 2 Snatch Pulls + 1 Pause Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec pause in the receiving position of the snatch.

B,
4 rounds for time of:
10 L/10 R Single Arm Kettlebell Cleans @24/16kg
35 Double Unders
10 L/10 R Kettlebell Front Rack Lunges
35 Double Unders

Goal: Sub 15 min

C,
Bike Erg Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

Goal is max calories accumulated across all 4 min intervals.

Ski 5000 m

Handstand / handstand walk & rope climb practice

Emom9

1: 0:40 ergo
2: 0:30 hs hold / hs walk
3: 1 rope climb / rope lowers