Back squat 1RM

Shoulder press 1RM

Find your 2 RM Front squat of the day !

PART 1

1min AMRAP back squats @ body weight or as close as possible (no rack allowed)
1min Rest
1min AMRAP burpees over bar.
1min Rest
5 rounds

Score is total number of accumulated reps of squats and burpees combined.

PART 2

3min after the final set of burpees, you have 4 minutes to build up to a 5RM deadlift.

Touch n go only.

EMOM10
1 set of bodyweight pull up

Valitse sellainen toistomäärä minkä pystyt ylläpitämään kaikilla kierroksilla. Skaalaukset: Low bar/banded

3 rounds for reps
1min sumo deadlift high-pull 50/35
1min DB bench press 2x22,5/15
1min rest

Partner WOD

AMRAP 12
30 Calories
30 DB Hang Clean & Jerk 22,5/15kg
30 Box Jump Overs

Deadlift

7 x 3 @ 70 - 75%

Go Every 2:30

3 x 3 (Heavy weights)

3rounds:

3min ON / 1min Off
1) 10-20 windmill + bike
2) 10-20 snowangel + row
3) 30-60s plank/ or hollow + ski
4) 20-50 DU + echo