• 3 rds:
  1min. Row/Bike
  7-10 Squat
  7-10 Push up
  7-10 Ring row

• Mobility...

• Work on:
  Clean & jerk / Muscle up / Burpee Box jump over

Tupla amrapit

8min amrap
60 single under
12 Kb swing

6min Rest

8min amrap
7 Sumodeadlift
12 cal Row

AMRAP 12 mins
3 Wall Walks
6 Strict Pull-ups
9 Dumbbell Push Press, 22.5/15 kg

Scaling : floor supported pull up, heavy ring rows

A,
Front Squat 3-10, using heaviest weight per set
Bulgarian Split Squat 20-20, using heaviest weight per set
Hack Squat 1x20, using heaviest weight for the set
Bench Press 3-10, using heaviest weight per set
Skull Crusher 15-15, using heaviest weight per set
Close Grip Chin-up 10-10, using heaviest weight per set

Bulgarian Split Squats- 2x10 L/10 R

Build up to a heavy set of 3 than back off to a heavy set of 10 for the front squat and bench press.

B,
For time:
50/45 Ski Erg Calories
50/45 Bike Calories
50/45 Row Calories

Goal: sub 10 mins

C,
3 rounds for quality of:
100 Single Unders
Double Kettlebell Front Rack Carry, pick load, 30m
20 GHD Paddles @20/15kg
Farmers Carry, pick load 30m
20 Russian Twists, pick load

Amrap 9
200m run
8 Partner deadlifts 130/90
12 T2B
-1 min rest-
Amrap 9
12 Cal bike
60m Farmers carry 2*24/16
12 Pull ups
-1 min rest-
Amrap 9
12 Cal ski
20 Synchro Db snatch
16 Db reverse lunge

Partner Wod
11 min Amrap
5 Pull up/ Ring row
7 Air squats
10 alt. Db Hang power clean and jerk 22,5kg/15kg

You go round, i go round

Wod
For time

30 Power snatch 35/25kg
150 Double unders
15 Power snatch 60/45kg

Tc 9 min

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

5 rounds
1min KB swing 24/16
1min russian twist (weighted)
1min KB thruster
1min rest

• 45s. Row - Walk Out + Push up
• 45s. Row - Reverse lunge + stretch
• 45s. Row - Ring Row

• 45s. One leg V sit up

• Mobility...

• 2x
  20 DU's
  4-6 T2B
  4-6 Front squat

• Work on HS walk